Sissy Squat
Muscles worked
Instructions
- 1Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
- 2As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second.
- 3After your one second hold, use your thigh muscles to bring your torso back up to the starting position. Exhale as you move up.
- 4Repeat for the recommended amount of times.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Sissy Squat
The sissy squat is an advanced isolation exercise that places the quadriceps under extreme tension through an unusual range of motion: the torso leans back while the hips and knees move forward, creating a deep stretch in the thighs without the glute and hamstring involvement typical of a standard squat. Holding onto a support with one hand for balance lets you focus entirely on controlling the descent and squeezing at the top of the movement. It's a demanding exercise on the knees and quadriceps, best reserved for lifters who already have a solid base of strength and mobility, starting with bodyweight before adding a plate held against the chest.
check_circleBenefits
- check_circleIntensely isolates the quadriceps with a deep stretch
- check_circleBuilds knee and hip mobility
- check_circlePairs well with compound movements at the end of a session
- check_circleCan be done with bodyweight and no heavy equipment
lightbulbExecution tips
- lightbulbStart without added weight to master balance
- lightbulbKeep a stable one-hand grip throughout the movement
- lightbulbLower gradually and smoothly to the limit of your mobility
- lightbulbSqueeze the quadriceps hard at the top of the movement
warningCommon mistakes
- warningAdding load too soon before mastering the range of motion
- warningLosing the grip and falling backward uncontrolled
- warningForcing excessive range of motion at the knees' expense
- warningRushing the movement without pausing at the bottom
helpFrequently asked questions
Is the sissy squat beginner-friendly?expand_more
No, it's better to have good knee mobility and squat experience before attempting it.
Should I add weight?expand_more
Only once the bodyweight version is mastered, using a light plate held against the chest.
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