Smart Workout Diary

Sissy Squat

The sissy squat is a bodyweight squat variation that emphasizes the quadriceps by allowing the knees to travel forward while the torso leans back in a controlled line. It also requires balance, ankle control, and core tension. It can support quadriceps strength, knee-control capacity, and lower-body muscular endurance.

Demonstration

Sissy Squat — demonstration 1
Sissy Squat — demonstration 2

Instructions

  1. Stand tall with your feet about hip-width apart, keep your core braced, and hold a stable support lightly if needed for balance.
  2. Rise onto the balls of your feet and keep your heels elevated throughout the movement.
  3. Lower slowly by allowing your knees to travel forward as your body leans back in a straight line from knees through shoulders; keep your hips extended rather than sitting back.
  4. Descend only as far as you can control without pain or loss of balance, keeping the knees tracking in line with the toes.
  5. Press through the balls of the feet and straighten the knees to return to the starting position, keeping the torso rigid and controlled.
Muscle Group
Quads
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Use support at first. Holding a rack or wall lightly can help you learn the backward lean without turning the exercise into a pull.
  2. Keep the body long from knees to shoulders; avoid folding at the hips or rounding the lower back.
  3. Move slowly, especially on the descent, and use only a pain-free range of motion.
  4. Stop the set if your knees collapse inward, your heels drop, or you can no longer maintain balance and alignment.
Exercise library