Legs · Isolation

Sissy Squat

A bodyweight movement that stretches and isolates the quads by leaning back.

MAIN MUSCLE
Quads
ALSO WORKS
Core
EQUIPMENT
Bodyweight
LEVEL
Advanced
REPS
8-15
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold a support for balance and rise onto the balls of your feet.

  2. Bend the knees forward while leaning the torso back in a straight line.

  3. Lower as far as you can control.

  4. Push through the balls of the feet to return to standing.

COMMON MISTAKES

  • Kicking the weight up with momentum; extend smoothly and pause at the top.
  • Machine pivot not aligned with the knee; adjust the seat so they line up.

TIPS

  • Squeeze the quads hard at full extension before lowering.

QUESTIONS

Which muscles does Sissy Squat work?

The main muscle is Quads. It also works Core.

How many reps should I do?

FORGE suggests 8-15 reps for Sissy Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Sissy Squat?

These train the same muscles: Leg Extension, Hack Squat, Goblet Squat.