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Sissy Squat
A highly knee-dominant, bodyweight squat variation that targets the quadriceps by emphasizing deep knee flexion and maintaining an upright, backward-leaning posture. Used for hypertrophy and stability.
About Exercise
Equipment
Body Weight, Pull-up Bar
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Glutes, Calves, Abs, Lower Back
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Medialis
Glutes
5/10Glute Max
Calves
4/10Gastrocnemius
Abs
3/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Rest is shorter for hypertrophy sets.
How to Perform
Stand upright with feet hip-width apart, holding onto a stable vertical support (like a pole or rack) with one or both hands for balance. Elevate your heels slightly off the floor.
- Keep your torso upright and hips extended, maintaining a straight line from shoulder to knee.
- Slowly bend your knees, leaning the torso backward, allowing the knees to travel far forward past the toes.
- Continue lowering until the quads feel a deep stretch or the knee angle is about 90 degrees.
- Pause briefly at the bottom while strictly maintaining hip extension.
- Drive through the balls of your feet to extend the knees and return to the starting position.
Coaching Tips
Form Cues
- Lean back gently.
- Hips stay forward.
- Knees track outward.
- Drive through the toes.
Breathing
Inhale deeply and brace the core before descent; exhale as you powerfully drive back up to the starting position.
Tempo
3-0-1
Range of Motion
Lower until the knee angle reaches 90 degrees or a deep, comfortable stretch is felt in the quadriceps. Heels remain elevated throughout.
Safety
Safety Notes
- This exercise places extreme stress on the knee joint; stop immediately if sharp pain occurs.
- Always use a stable structure for balance and counterweight.
- Do not attempt if you have pre-existing knee or ankle injuries.
Spotting
Not recommended; use a stable support structure for counterweight and safety.
Common Mistakes
- Hinging at the hips (sitting down).
- Losing heel elevation.
- Using momentum to stand up.
When to Avoid
- Existing knee ligament injuries
- Patellar tendonitis
- Acute knee pain
Flexibility Needed
- Good ankle stability
- Adequate quadriceps flexibility
Build Up First
- Basic bodyweight squat competency
Also known as
Lean-Back Squat, Bodyweight Sissy Squat
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