Sissy Squat
- Pro
- Advanced
- Gym
- Home
The sissy squat lifts your heels and leans your torso and knees back in one straight line, bending only at the knees rather than the hips. Removing the hip hinge isolates the quads through a much longer, deeper stretch than a regular squat. Advanced trainees use it at home or in the gym for reps, as a main lift or a finisher.
- Muscles
- Quads
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Stand tall, holding support if needed, heels lifted.
- Bend your knees and lean your torso back in one line.
- Lower as far as your quads allow, knees traveling forward.
- Pull back up through your quads to standing.
Form cues
- Hold something sturdy if your balance wavers.
- Keep your hips extended the whole way down.
- Inhale as you lower, exhale driving back up.
Common mistakes
- Hips fold and the torso pitches forward. Keep your torso and thighs one straight line.
- Knees drift apart instead of tracking forward. Keep your knees stacked and tracking straight.
- Coming up relies on a fast bounce. Drive back up slowly under your own control.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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