Legs · Calisthenics
Sissy Squat - The complete guide
The sissy squat isolates the quads in a unique way - the knees shoot forward, the heels lift, and the torso leans back while you keep a straight line from knee to head.
How to perform it
- 1Stand with feet hip-width apart, holding something stable for balance at first
- 2Raise your heels and let your knees shoot forward
- 3Lean your torso back as you lower, keeping a straight line from knee to head
- 4Go down until your knees nearly touch the floor, or as far as your mobility allows
- 5Press back up using mainly your quads, not your hips
Common mistakes
⚠️ Bending at the hip instead of keeping the straight knee-to-head line
⚠️ Too little control at the bottom, unnecessarily straining the knees
⚠️ Attempting it without support before balance and knee strength are in place
Progression - the path to mastering it
1. Assisted sissy squat holding a stable object
2. Sissy squat with a small range of motion
3. Sissy squat with a moderate range of motion
4. Full sissy squat without support
5. Weighted sissy squat
FAQ
Is the sissy squat hard on the knees?
It places high demands on the knee joint and should be introduced gradually - stop for sharp pain, and build range of motion over weeks.
Which muscles does it mainly train?
The quads, significantly more isolated than in a regular squat, with minimal involvement from the glutes and hamstrings.
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