Sissy Squat

How to Perform the Sissy Squat

1. Stand upright with your feet hip-width apart and rise onto the balls of your feet, optionally holding onto a sturdy object for balance.
2. Begin bending your knees and lean your torso backward, keeping your hips and torso in a straight line from knees to shoulders.
3. Lower yourself by bending your knees deeply while continuing to lean back, allowing your knees to travel well forward over your toes.
4. Descend until your hamstrings are close to your calves and you feel an intense stretch in your quadriceps.
5. Pause briefly at the bottom position.
6. Drive through the balls of your feet and contract your quadriceps forcefully to return to the starting position.
7. Maintain the straight line from your knees through your torso throughout the entire movement.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Provides an intense quadriceps stretch and contraction that few other exercises match
• ✓Requires minimal equipment and can be performed almost anywhere
• ✓Builds quad strength through a large range of motion, improving knee stability

Pro Tips

• ●Hold onto a squat rack or door frame for balance when first learning the movement.
• ●Wear flat-soled shoes or go barefoot for better proprioception and balance on the balls of your feet.
• ●Add resistance by holding a plate to your chest once the bodyweight version becomes easy.

Recommended Sets & Reps