Sissy Squat
A bodyweight squat where you rise onto your toes and lean back, driving the knees forward while keeping the hips extended. Strongly isolates the quadriceps.
Primary muscles
- Quadriceps
Secondary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
- Sets
- 3
- Reps
- 8–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width apart holding a sturdy upright or rack with one hand for balance.
Rise onto the balls of your feet.
Bend your knees forward and lean your body back, keeping a straight line from knees to shoulders.
Lower as far as you can control, knees travelling well past your toes.
Drive your knees back to straighten your legs and return to standing.
Breathing: Inhale as you lean back and lower, exhale as you rise.
Coaching tips
Straight line knees to shoulders
Hips stay open
Slow on the way down
Common mistakes
Bending at the hips so it becomes a regular squat
Dropping too fast
Going deeper than you can control
Safety notes
Always hold a support; start with a small range and build depth gradually.
Stop if you feel sharp knee discomfort.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.