Sissy Squat
A quad-dominant squat where you lean back while rising on your toes. Extreme quad isolation.
Short answer
Sissy Squat: an intermediate bodyweight exercise for the quads. It needs no equipment. A typical target: 3 sets of 8-15 reps. If it is still too hard, start with the easier variation, “Assisted Sissy Squat”. Once it feels easy, “Weighted Sissy Squat” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Stand holding something for balance.
Rise onto toes.
Lean back while bending knees.
Lower until thighs are parallel or below.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the sissy squat work?
This isolates the quadriceps to an unusual degree for a bodyweight movement. By keeping the hips extended and letting the knees travel forward, the exercise removes the glutes and hamstrings almost entirely, so the quads - particularly the rectus femoris, which crosses the hip - take the whole load through a long knee flexion range. The hip flexors and core hold the body in its straight line from knee to shoulder.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 8 to 15 reps, twice a week. Hold a support for balance at first and use it to control the range. Progress by holding less and by increasing depth. Because the knee travels far forward under load, build the range gradually over weeks rather than testing your end range early. Pairs well with Nordic curls, which load the opposite side of the thigh.
If you are stuck
Bending at the hips is the fault that makes it a normal squat and removes the isolation - the line from knees to shoulders must stay straight, so squeeze the glutes. Going too fast puts sudden load on the knee; take three seconds down. Not enough range is common and understandable, but the quads only get the benefit deeper in the movement, so extend it steadily rather than staying in a comfortable few inches.
Progressions
Level up your training
Sissy Squat questions
Are sissy squats bad for your knees?
Sissy squats are safe for healthy knees when progressed gradually. They actually strengthen the muscles around the knee. If you have knee issues, start with partial range and consult a professional.
Why are they called sissy squats?
The name comes from King Sisyphus of Greek mythology, not an implication that they are easy. They were popularized by legendary bodybuilder Tom Platz for his incredible quad development.
How do I progress sissy squats?
Start holding onto something for balance. Progress to lighter hand support, then fingertips only, and finally freestanding. You can also increase depth gradually.
Related Exercises
More Legs exercises
Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
Ready to Practice Sissy Squat?
Find a calisthenics park with open space near you and start training.