Nishaana
Sissy Squat guide
The Sissy Squat is a advanced-level isolation bodyweight exercise that primarily targets the Quadriceps (Rectus Femoris). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the sissy squat work?
The Sissy Squat primarily trains the Quadriceps (Rectus Femoris), with the quads as the target group. Train it as part of a balanced quads routine.
How do you do the sissy squat?
To do the Sissy Squat: set up at the bodyweight with a stable, braced position — feet planted and core tight; take a grip or stance that lets your quads drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the quadriceps (rectus femoris); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the bodyweight with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your quads drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the quadriceps (rectus femoris).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common sissy squat mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Sissy Squat alternatives
Sissy Squat FAQ.
What muscles does the Sissy Squat work?
The Sissy Squat primarily targets the Quadriceps (Rectus Femoris), training the Quads as the main muscle group.
Is the Sissy Squat a compound or isolation exercise?
The Sissy Squat is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Sissy Squat?
You need no equipment — just your bodyweight. Difficulty is rated advanced.
What are good alternatives to the Sissy Squat?
Good quads alternatives include Barbell Back Squat, Goblet Squat, Leg Press.
Add the sissy squat to your workout.
Log the Sissy Squat in two taps and let Nishaana tell you what to beat next time — free in your browser.
Start free