Sissy Squat Bodyweight

Muscles worked

Setup

1. Stand with feet hip-width apart, holding onto a stable support (like the top of an incline bench) with one hand for balance.
2. Shift your weight onto the balls of your feet, slightly lifting your heels off the ground.
3. Engage your core and glutes to create a perfectly straight line from your knees to your shoulders.

How to do it

1. Inhale and begin the movement by pushing your knees forward and leaning your torso backward, maintaining a rigid, locked hip position.
2. Lower yourself under control until your knees are close to the floor or you reach the maximum stretch in your quadriceps.
3. Exhale and drive through the balls of your feet to return to the starting position using a 3-0-1-0 tempo (3 seconds down, no pause, 1 second up).

Form checklist

• Keep your hips fully extended; do not allow them to hinge or drop toward your heels.
• Maintain a straight line from your shoulders to your knees throughout the entire repetition.
• Use the auxiliary support only for balance, avoiding the urge to pull yourself up with your arm.
• Ensure your knees track forward in line with your toes without collapsing inward.

Pro tips

• Focus on the deep stretch in the quadriceps at the bottom of the movement to maximize mechanical tension.
• Keep your abs braced as hard as possible to prevent lower back arching as you lean back.

Make it harder

• Add a 2-second isometric pause at the bottom of the movement where the quad stretch is most intense.
• Perform the movement 'hands-free' by crossing your arms over your chest to remove the balance assist.

Frequently asked

What muscles does the sissy squat bodyweight work?

The sissy squat bodyweight primarily targets the quadriceps, and also works the glutes and hamstrings as secondary muscles.

What equipment do you need for the sissy squat bodyweight?

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

Is the sissy squat bodyweight good for beginners?

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

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