Sissy Squat
Do not let the name fool you — the sissy squat is one of the most brutal quad exercises that exists, and it needs no equipment at all. By rising onto the balls of your feet and leaning back as the knees travel far forward, you put the quads through an extreme stretch under your own bodyweight. Lifters use it to finish leg day or to train quads seriously when no gym is available.
How to do the sissy squat, step by step
- Stand tall with feet hip-width apart, holding a rack or doorframe lightly with one hand for balance if needed.
- Rise onto the balls of your feet.
- Keeping the hips extended and the body in one straight line from knees to head, bend the knees and let them travel forward and down.
- Lean back as you descend so the line from knee to shoulder stays straight — the further you go, the harder it gets.
- Lower over 2 to 3 seconds as deep as you can control.
- Squeeze the quads to pull yourself back up along the same path.
Form cues that fix most reps
Keep the hips pushed forward the whole time — the moment they bend, it becomes an ordinary squat.
Start shallow and add depth over weeks; this loads the knees in a way they need time to adapt to.
One straight line from knees to shoulders, like falling backward in slow motion.
Common mistakes (and the fix)
Sissy Squat sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
Sissy Squat FAQ
What muscles does the sissy squat work?
Almost exclusively the quadriceps, and specifically in a long, stretched position that few other exercises reach. The rectus femoris — the quad head that also flexes the hip — gets loaded hard here because the hips stay extended throughout the movement.
Are sissy squats safe for the knees?
They put substantial load on the knee joint at deep angles, which is a stimulus, not automatically a danger. The sensible approach is to start with partial range while holding support, add depth over several weeks, and back off if you feel sharp pain rather than muscular effort.
How do I make sissy squats easier or harder?
Easier: hold a rack with one or both hands and limit the depth. Harder: go hands-free, deepen the range, slow the negative to 4 seconds, or hold a small plate against your chest. Most people find 3 sets of 6 to 12 controlled reps plenty.
More quads exercises
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