Bending at the hips
Keep the hips extended and the body in a straight line from knees to shoulders.
Isolation · Bodyweight
Sissy Squat
A bodyweight squat where you lean back and let the knees travel far forward while rising up on the toes. It isolates the quads, especially the rectus femoris, with no equipment. Good as a finisher for intermediate or advanced lifters with healthy knees.
- Primary
- Quads
- Starting rep range
- 10–15 reps
- Target effort
- 1 reps in reserve
- Progression
- Add reps, then difficulty
Muscles worked
The quads extend the knee through a long range, with the rectus femoris stretched as the hips stay open. The abs and hip flexors hold the body straight from knees to shoulders.
How to set up
- Stand with feet hip-width apart near a rack or post.
- Hold the support with one hand for balance.
- Rise onto the balls of your feet.
- Keep your hips straight and your torso in line with your thighs.
How to do each rep
- Push your knees forward and lean back as you lower.
- Lower as far as you can control, often until the knees are well past the toes.
- Pause briefly at the bottom.
- Drive through the balls of your feet and straighten the knees to return.
Common sissy squat mistakes
Dropping into the bottom
Lower for 2-3 seconds and only go as deep as you can control.
Going too deep too soon
Start with a partial range and increase depth over weeks as the knees adapt.
Sets, reps, and progression
Surpass starts the sissy squat at 10–15 reps with about 1 reps in reserve. As an isolation exercise it fits well after your main compound lifts.
Start with partial reps and build to full range over several weeks. Then add load by holding a plate to the chest or slowing the descent.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Sissy Squat alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
Are sissy squats bad for your knees?
They place a lot of load on the knees, so they suit people without knee pain. Start with partial range and build up gradually.
Do sissy squats build quads?
Yes. They isolate the quads through a long range of motion, making them an effective finisher.