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Sissy Squat

Difficulty: ⭐⭐⭐ Advancedsquat
👆 Tutorial by ATHLEAN-X™Watch on YouTube

Home Setup

Use a door frame or sturdy pole for balance support while performing the movement on a non-slip surface

Door frameYoga matOptional: thick book or weight plate for heel elevation

💡 Pro tip: Place a pillow or cushion behind your knees for the first few attempts to build confidence and protect against falling backward

Gym Setup

Sissy squat bench, squat rack upright, or cable machine frame for hand support

Safety: Always maintain a light grip on support structure and avoid this exercise if you have existing knee injuries or patellar tendinitis

💪 Muscles Worked

QuadricepsRectus FemorisHip FlexorsCore StabilizersTibialis Anterior

⭐ Why This Exercise?

The sissy squat is an exceptional quad-building exercise that targets the rectus femoris and vastus muscles through extreme knee flexion while minimizing glute involvement. This movement develops knee strength, improves quad flexibility, and builds impressive muscle definition in the front thigh, making it valuable for athletes seeking quad hypertrophy and knee resilience.

Make It Easier

Regressions for building up strength

1. Wall-Supported Sissy Squat

wall

Back rests against wall for stability and reduced range of motion

2. Partial Range Sissy Squat

support pole

Descend only halfway to build strength and confidence in the movement pattern

3. Kneeling Quad Stretch Hold

mat

Builds the necessary quad flexibility and eccentric strength in a controlled position

Make It Harder

Progressions for advanced athletes

1. Free-Standing Sissy Squat

none

Removes hand support to increase balance demands and core engagement

2. Weighted Sissy Squat

weight plate + support pole

Adds external load via weight plate held at chest or weight vest

3. Single-Leg Sissy Squat

support pole

Doubles the load on one leg while dramatically increasing balance requirements

↕️ Similar Movements

Bulgarian Split Squat
Similar quad emphasis with rear foot elevated, more hip involvement
Spanish Squat
Uses band behind knees to create similar knee-dominant quad loading with less balance demand
Reverse Nordic Curl
Similar backward-leaning quad eccentric but performed from kneeling position
Heel Elevated Goblet Squat
Increases quad activation through heel elevation with more traditional squat mechanics
Wall Sit
Isometric quad builder that's safer for beginners but less dynamic

Form Checklist

✓Keep knees together and tracking forward throughout the movement
✓Lean torso backward as you descend, maintaining a straight line from knees to shoulders
✓Drive through the balls of your feet and squeeze quads hard to return to standing
✓Keep core braced and hips slightly tucked to protect lower back
✓Use support hand only for balance, not to pull yourself up

Common Mistakes

  • •Allowing knees to cave inward instead of maintaining alignment
  • •Bending at the hips instead of maintaining the backward lean with straight torso
  • •Descending too quickly without control, risking knee strain
  • •Relying too heavily on the support hand instead of using quad strength
  • •Not achieving full knee flexion, limiting the exercise's effectiveness

📈 When to Progress

When you can perform 3 sets of 12-15 controlled repetitions with full range of motion, minimal hand support, and no knee discomfort, you're ready to attempt progressions