Sissy Squat

Sissy Squat

The sissy squat stretches and works the quads extremely with an advanced movement.

Muscles Involved

• Quadriceps : extreme stretching and contraction

Step-by-Step Instructions

Step 1 — Position

Standing, hold a support with one hand. Rise onto toes.

Step 2 — Descent

Lean body backward while bending knees. Knees travel far forward.

Step 3 — Ascent

Rise by contracting the quadriceps.

Sets and Reps

3 sets of 10-15 reps.

Common Mistakes

• Fragile knees : contraindicated if knee problems
• Descent too fast : very controlled movement
• No support : always use a handhold

Safety Tips

Advanced exercise. Requires healthy knees and flexibility. Contraindicated if history of knee injury.

Variations

• Sissy squat machine : dedicated support

Who Is This Exercise For?

Advanced only with healthy knees.