Reps Only exercise

Sissy Squat form, muscles worked, and workout tracking

The sissy squat is a knee-flexion-dominant bodyweight movement in which the lifter rises onto the toes, leans the torso back, and lowers the knees forward and down while the body stays in one line, placing an intense stretch and load on the rectus femoris and the rest of the quadriceps. Lifters use it to build quad hypertrophy in the lengthened position and to strengthen the knee through deep flexion without heavy external load.

Sissy Squat illustration

How to do Sissy Squat

  1. 1Stand with your feet hip-width apart, holding an upright or rail lightly with one hand for balance.
  2. 2Rise onto the balls of your feet, brace your core, and squeeze your glutes so your hips stay extended.
  3. 3Inhale as you bend your knees and drive them forward and down, leaning your torso back so your body forms one straight line from knees to head.
  4. 4Lower as far as your knees and quads allow, avoiding breaking at the hips or collapsing the arch of the movement.
  5. 5Exhale as you pull yourself back up with your quadriceps to the standing position, keeping the motion slow and controlled throughout.

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Track Sissy Squat in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.