Sissy Squat

The Sissy Squat is an advanced bodyweight exercise that primarily targets the quadriceps (front of the thigh), while also engaging the core, hips, and calves. It’s a highly effective movement for increasing lower body strength, improving knee stability, and developing muscular endurance. Due to the nature of the movement, it requires significant balance and control.

This exercise is often used in bodyweight training and calisthenics to develop quad strength without needing heavy weights. It can also be a great alternative for those looking to challenge their lower body in new ways.

How to Perform the Sissy Squat

1. Starting Position:

• Stand with your feet shoulder-width apart, with your toes pointed forward or slightly outward.
• Keep your core engaged and shoulders back to maintain proper posture.
• Place your hands lightly on a wall or a sturdy object for support (optional, but recommended for beginners).
• Begin by shifting your weight slightly forward, keeping your knees over your toes, but avoiding excessive forward lean.

2. Initiating the Movement:

• Slowly lower your body by bending your knees and letting your hips travel forward. Keep your torso upright as you descend, and make sure your knees track over your toes.
• As you descend, extend your ankles so that your heels start to lift off the ground.
• Inhale as you lower yourself, maintaining a controlled movement.

3. Bottom Position:

• Continue lowering your body until your knees are fully bent, and your hips are pushed forward.
• At the bottom, your quadriceps should be fully engaged, and your torso should be nearly parallel to the ground, with your calves close to your hamstrings.
• Pause at the bottom position for a moment to maximize muscle engagement.

4. Pushing Back Up:

• Push through your toes and contract your quads to raise your body back to the starting position.
• Exhale as you push yourself back up, keeping the movement controlled and smooth.
• As you rise, make sure your torso stays upright and your knees continue to track over your toes.

5. Repetitions and Sets:

• Beginners: 5-8 reps, 2-3 sets (use a support if needed)
• Intermediate: 8-12 reps, 3-4 sets
• Advanced: 12+ reps, 4+ sets or perform the exercise without support.

Variations and Progressions

1. Assisted Sissy Squat (Beginner)

• Perform the movement using a supporting object such as a chair, wall, or TRX bands to help maintain balance and reduce intensity.

2. Sissy Squat on Smith Machine (Intermediate)

• Use a Smith Machine to guide your body and add more weight resistance. This progression allows you to focus on form while increasing difficulty.

3. Full Body Sissy Squat (Intermediate)

• Perform the sissy squat while holding weights (dumbbells or kettlebells) to increase resistance and target the muscles more effectively.

4. Explosive Sissy Squat (Advanced)

• Add an explosive element by pushing up quickly from the bottom position. This variation adds power training and increases overall intensity.

5. Single-Leg Sissy Squat (Elite)

• Perform the sissy squat using one leg at a time, significantly increasing the difficulty and focusing on unilateral strength.

Tips for Maximum Effectiveness

✅ Engage Your Core: Keep your core tight throughout the movement to help maintain balance and proper posture.

✅ Slow and Controlled Descent: Lower yourself slowly to the bottom position to maximize quad engagement and muscle activation.

✅ Don’t Overextend the Knees: While you want to bring your knees forward, avoid letting your knees extend past your toes too much to protect the joints.

✅ Foot Positioning: Keep your toes pointed forward or slightly out, and maintain balance by pushing through the balls of your feet (not the heels).

✅ Focus on Depth: Lower yourself as far as you can while maintaining control. The deeper you go (without compromising form), the more effectively you target your quads.

Common Mistakes to Avoid

❌ Leaning Too Far Forward: Avoid excessive forward leaning. Keep your torso upright as you descend to keep the focus on your quads.

❌ Lifting Heels Too Early: Don’t allow your heels to lift too soon. Only let them rise naturally as you lower your body.

❌ Not Using Core Stability: Failing to engage your core can lead to bad posture and loss of balance. Keep your core engaged for proper form.

❌ Overextending the Knees: Don’t allow your knees to go too far past your toes to avoid stress on the knee joint.

❌ Using Momentum: Control the descent and the ascent. Avoid using momentum to push yourself up from the bottom position.