Sissy Squat
Bodyweight exercise isolating quadriceps via deep knee flexion and backward torso lean, emphasizing rectus femoris for hypertrophy and strength; builds quad size, balance, and knee stability.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Glutes, Abs, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
5/10Glute Max
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart on balls of feet, heels elevated, holding a sturdy object for balance if needed. Engage core and extend hips to maintain straight line from knees to shoulders.
- Bend knees while leaning torso backward, driving knees forward over toes.
- Descend until knees near ground or stretch is felt in quads.
- Pause briefly at bottom.
- Push through balls of feet to extend knees and rise.
- Return to upright position with straight body line.
- Repeat for reps, controlling tempo.
Coaching Tips
Form Cues
- Keep hips extended
- Maintain straight body line
- Drive knees over toes
- Push through balls of feet
- Brace core tightly
Breathing
Inhale during descent, brace core, and exhale during ascent.
Tempo
3-1-1
Range of Motion
From upright with hips extended to knees approaching ground, maintaining straight line from knees to head without pain.
Safety
Safety Notes
- Avoid if acute knee pain or injury
- Use support for balance
- Limit depth to pain-free range
- Warm up knees and ankles first
- Consult professional for knee issues
Spotting
Not required for bodyweight version; use support object for stability if balance is challenging.
Common Mistakes
- Hinging hips forward
- Allowing back to arch
- Knees collapsing inward
- Rushing eccentric phase
- Overextending beyond comfort
When to Avoid
- Knee injuries
- Acute knee pain
- Patellar tendonitis
Flexibility Needed
- Adequate knee flexion
- Ankle dorsiflexion
- Hip extension range
Build Up First
- Basic squat form
- Core stability
- Balance proficiency
Also known as
Kneeling Sissy Squat
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Bench Sissy Squat
Bodyweight
Quads
Landmine Sissy Squat
Barbell, Plates
Quads
Smith Machine Sissy Squat
Smith Machine
Quads
Cossack Squat
Bodyweight
Quads, Adductors
Bodyweight Deep Squat
Bodyweight
Quads, Glutes
Bodyweight Kang Squat
Bodyweight
Glutes, Hamstrings
Pistol Squats
Bodyweight
Quads, Glutes
Bodyweight Squat
Bodyweight
Quads, Glutes
Jump Squat
Bodyweight
Quads, Glutes
Cable Overhead Squat
Single Cable Machine, Bar Cable Attachment
Quads, Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
