Strength Training · Bodybuilding · Calisthenics
Sissy Squat
The sissy squat is a bodyweight exercise that targets your front thighs by bending your knees while keeping your hips extended. Holding a fixed support helps you balance as your body leans backward.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Stand beside a fixed upright with your feet about hip-width apart.
- Grasp the upright with one hand.
- Rise onto the balls of your feet.
- Lower yourself by bending your knees forward, with your torso and thighs leaning backward in a straight line.
- Straighten your knees to return to the upright position.
- Lower your heels to the floor to finish the repetition.
Form cues
- Keep your ribs down.
- Point your knees along your toes.
- Move slowly through the bottom.
Common mistakes
- Sitting your hips backwardKeep your hips open rather than folding into a conventional squat.
- Pulling yourself up by your armShorten the range so your legs do most of the work while your hand provides balance.
- Chasing maximum depthStop the descent at a depth you can reverse smoothly without knee discomfort.
Safety
The long backward lean places substantial demand on your knees even without added weight; excessive depth or fatigue can aggravate them. Losing your grip or footing can cause a fall.
- Use an immovable support within comfortable reach.
- Practice on a nonslip surface with clear space behind you.
- Begin with shallow repetitions before gradually increasing depth.
- End the set if you feel sharp pain or lose control of the descent.
If you have current knee pain, a recent knee injury, or limited ankle mobility, choose a comfortable squat variation or seek advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Functional Training Rig
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min
Finish each set with enough strength left for about two more controlled repetitions.