Sissy Squat
- Primary muscleQuads
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Knee-dominant
Leaning back as the knees drive forward - heels up, hips staying extended - loads the quads through a longer range than almost any other squat variation reaches. Bodyweight is genuinely hard here; hold a post for balance and work partial ranges before chasing the full lean.
How to do the Sissy Squat
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Hold onto a stable object for balance if needed.
- Slowly lower your body by bending your knees and leaning back, keeping your torso upright.
- Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go.
- Pause for a moment, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Sissy Squat work?
The Sissy Squat primarily works the quads. It also involves the calves and glutes, which assist the movement and stabilise the joints.
Is the Sissy Squat good for beginners?
Not as a starting point. The Sissy Squat is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Sissy Squat?
If you cannot do the Sissy Squat, try the Weighted Sissy Squat, the Barbell Bulgarian Split Squat or the Barbell Overhead Squat. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Sissy Squat, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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