Bodyweight Standing Sissy Squat

Muscles worked

Setup

1. Stand with your feet hip-width apart, positioned next to a power rack or sturdy upright for balance.
2. Lightly grip the rack at waist height with one hand to stabilize your movement.
3. Rise onto the balls of your feet, lifting your heels completely off the floor.

How to do it

1. Inhale and begin the movement by pushing your knees forward while simultaneously leaning your torso backward.
2. Lower your body toward the floor, maintaining a perfectly straight line from your knees through your hips to your shoulders.
3. Exhale and drive through the balls of your feet to return to the starting position, focusing on a powerful quadriceps contraction.
4. Maintain a slow, controlled tempo, taking approximately 3 seconds to lower yourself to the bottom position.

Form checklist

• Keep your hips fully extended; do not allow them to hinge or 'sit back' during the descent.
• Maintain a rigid core to ensure your torso and thighs stay in a straight line.
• Keep your heels elevated throughout the entire set.
• Ensure your knees track straight forward in line with your toes.

Pro tips

• Focus on the deep stretch in the quadriceps at the bottom of the movement to maximize muscle fiber recruitment.
• Use the rack only for balance; avoid pulling yourself up with your arm to keep the tension on your legs.

Make it harder

• Hold a weight plate against your chest with your free hand to increase resistance.
• Add a two-second pause at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the bodyweight standing sissy squat work?

The bodyweight standing sissy squat primarily targets the quadriceps, and also works the hip flexors as secondary muscles.

What equipment do you need for the bodyweight standing sissy squat?

The bodyweight standing sissy squat requires no equipment — just your body weight.

Is the bodyweight standing sissy squat good for beginners?

The bodyweight standing sissy squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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