How to Do the Sissy Squat
The sissy squat has you lean back and push your knees far forward, putting your quads in a deep, lengthened position. It is an advanced bodyweight move for lifters with healthy knees who want to isolate their quads.
Log every set of your Sissy Squat in SuperliftMuscles worked
Primary
- Quads
Secondary
- Abs
How to do the Sissy Squat
- 1
Stand with feet about hip-width apart, holding a support if needed.
- 2
Rise onto the balls of your feet.
- 3
Brace your core and keep your hips extended.
- 4
Lean back and let your knees travel forward as you lower.
- 5
Go as deep as you can control while keeping your torso and thighs in a line.
- 6
Squeeze your quads to return to standing.
- 7
Keep your movement slow.
Form cues to remember
- Hips stay forward
- Knees travel forward, slowly
- Squeeze your quads to rise
- Hold a support if needed
Sissy Squat video tutorial
Common mistakes
Bending at the hips
Keep your hips extended so your body leans back in one line.
Going too deep too soon
Use a shallow range and hold a support until strength builds.
Rushing reps
Move slowly with control.
Letting knees cave in
Track your knees over your toes.
Sets and reps
| Muscle growth | 3 sets of 6–12 reps, 60–90 seconds rest |
|---|---|
| Strength | 3 sets of 5–8 slow reps with a full range, using support as needed |
The position puts heavy stress on your knees. Start with a shallow range using support, and skip it if you have knee pain.
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Sissy Squat FAQ
What muscles do sissy squats work?
They isolate your quads, especially the rectus femoris, with your core holding your body in line. Your glutes and hamstrings do little.
Are sissy squats bad for your knees?
They load your knees heavily, so most people should build up gradually. If you have knee pain, choose another quad exercise.
How do I start if I can't do sissy squats?
Hold a support and use a shallow range, or try a reverse Nordic curl. Add depth as your knees adapt.
