Sissy Squat
Sissy Squat earns a place on leg day, and pure bodyweight leverage keeps the focus on legs that drive out of the hole.
How to do Sissy Squat
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Hold onto a stable object for balance if needed.
- Slowly lower your body by bending your knees and leaning back, keeping your torso upright.
- Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go.
- Pause for a moment, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Sissy Squat Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Sissy Squat Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Raising the hips first so the load shifts to the lower back
Lead out of the bottom with the chest so hips and shoulders rise together.
Easier and Harder Than Sissy Squat
Swap Sissy Squat For
Sissy Squat — Frequently Asked Questions
How do you do the Sissy Squat?
Stand with your feet shoulder-width apart and your toes pointing slightly outward. Hold onto a stable object for balance if needed. Slowly lower your body by bending your knees and leaning back, keeping your torso upright. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Sissy Squat work?
The Sissy Squat primarily targets the quads. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Sissy Squat should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Sissy Squat good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Sissy Squat?
Try the Barbell Wide Squat, Lever Leg Extension or the Smith Single Leg Split Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
