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Sissy Squat guide
The Sissy Squat is a advanced-level isolation bodyweight lift that trains the Quadriceps (Rectus Femoris). Use it when you want more quads work with no extra kit. Keep the range honest, add load only when every rep looks the same.
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: clear enough floor space that you can finish the sissy squat without hitting anything. brace, then move; move the load with the quadriceps (rectus femoris). if another muscle takes over, shorten the range until quadriceps (rectus femoris) is doing the work; control the lowering half. a bounce at the bottom is a missed rep on the sissy squat; stop 1–2 reps before form breaks. add weight or a harder variation only after every working set looks the same.
- Clear enough floor space that you can finish the sissy squat without hitting anything. Brace, then move.
- Move the load with the quadriceps (rectus femoris). If another muscle takes over, shorten the range until quadriceps (rectus femoris) is doing the work.
- Control the lowering half. A bounce at the bottom is a missed rep on the sissy squat.
- Stop 1–2 reps before form breaks. Add weight or a harder variation only after every working set looks the same.
What are the most common sissy squat mistakes?
- Turning the sissy squat into a momentum drill. — Slow the first two seconds of the lowering half until the quadriceps (rectus femoris) stays tense.
- Cutting the range short to move more load. — Own the longest range you can keep tidy. Load comes after range.
- Letting the bodyweight dictate sloppy setup. — Reset stance, grip and brace before every set, not after the first ugly 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.
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