Sissy Squat: How-to, Tips & More
The Sissy Squat is a intermediate isolation exercise for your quads. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
How to do the Sissy Squat
- Hold onto something steady with one hand and rise onto your toes.
- Push your knees forward and lean back, keeping your hips straight.
- Go as low as you can control.
- Push back up with your thighs.
Sissy Squat tips
- Hold a dumbbell on your chest once bodyweight gets easy.
Sets and reps
Most lifters do well with 10 to 25 reps per set, and 10 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Sissy Squat alternatives
More quads exercises
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Sissy Squat work?
The Sissy Squat mainly works your quads, with help from your glutes and hamstrings.
How many sets and reps should I do?
A good starting point is 10 to 25 reps per set, and many lifters get the best results between 10 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Sissy Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Sissy Squat?
You need bodyweight.
Add Sissy Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon