Home Exercises Leg Sissy Squat
Sissy Squat

Sissy Squat

Leg BarbellFull Gym
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Primary musclesLeg
EquipmentBarbell، Full Gym
Level—
Suggested3 × 8–12

Overview

The Sissy Squat is a bodyweight move in which you lean back while staying on your knees and keeping your torso in one straight line. As you do, your knees travel forward past your toes. This places the emphasis on the quadriceps and helps build joint stability and control, especially around the knees and ankles. To do it safely, you need good body control, mobility, and a smart progression.

How to do it

  1. 1

    Stand tall with your feet hip-width apart. Keep your heels slightly elevated or supported.

  2. 2

    Tighten your core and keep your chest lifted as you start to lean back from the knees.

  3. 3

    Let your knees drift forward over your toes while your upper body moves back in a straight line.

  4. 4

    Descend until you reach a deep quad stretch or your mobility limit.

  5. 5

    Press through your toes to come back to the start, staying aligned the whole time.

Form tips & common mistakes

If your ankles feel tight, place your heels on a plate or wedge.

Keep your core active the entire time so your lower back does not arch.

As you lean back, keep your torso straight from shoulders to knees.

Use a slow pace to improve balance and increase muscle tension.

When you are learning the movement, use a wall or bar for support.

Benefits

Isolates the quadriceps: The backward-leaning posture shifts nearly all the load to the quads for intense engagement.

Improves knee strength and mobility: The deep knee bend challenges and strengthens the joint through a full range of motion.

Enhances balance and control: Core and lower limb stabilizers must work to maintain posture, improving overall coordination.

Requires no equipment: The Sissy Squat can be done anywhere using only bodyweight, with options to modify or progress.

Useful for joint prehab and mobility: Controlled depth and range of motion help prepare the knees and ankles for dynamic movements.

Activates hip flexors and core: The extended backward lean recruits the hip flexors and abdominals for full-body engagement.

Effective for aesthetic development: It builds teardrop-shaped quads and enhances lower body symmetry and definition.

Muscles worked

Target

Quadriceps

Synergists

Soleus، Hip Flexors

Stabilizers

Gluteus Maximus، Erector Spinae، Rectus Abdominis، Obliques، Tibialis anterior

Muscles worked — Sissy Squat

Alternatives & variations

Bodyweight Squat

Bodyweight Squat

HipLeg Full Gym Cardio
Bodyweight Plie Squat

Bodyweight Plie Squat

HipLeg Full Gym
Bodyweight Sumo Squat

Bodyweight Sumo Squat

HipLeg Full Gym Cardio
ATG Split Squat

ATG Split Squat

HipLeg Full Gym
Cossack Squat

Cossack Squat

HipLeg Full Gym
Bodyweight Bulgarian Split Squat

Bodyweight Bulgarian Split Squat

HipLeg Full Gym

Frequently asked questions

Is the Sissy Squat safe for the knees?

Yes, when done with proper form and gradual progression. It strengthens the knee joint and improves mobility.

Why elevate the heels?

It allows for deeper knee flexion and helps maintain posture, especially for those with tight ankles.

What if I cannot balance?

Hold onto a wall, rail, or resistance band anchored in front of you until strength and stability improve.

Can I add weight to Sissy Squats?

Yes. Once proficient, you can use a weighted vest or hold a plate across your chest to increase difficulty.

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