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Sissy Squat 10s · no sound

Sissy Squat

A knee-dominant squat where the hips stay extended and the knees travel forward over the toes.

Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Squat
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How to do it

  1. Stand with your feet about shoulder width apart and hold a support with one hand.
  2. Rise onto the balls of your feet, or place your heels on a two to four inch block.
  3. Brace your trunk and squeeze your glutes so the hips stay extended.
  4. Lean back from the knees, letting them travel forward while your torso stays in line with your thighs.
  5. Descend as far as you can control, keeping the hips from folding backward.
  6. Press through the balls of your feet to return to standing, then repeat.

Common mistakes

  • Letting the hips fold backward, which turns the rep into a shallow ordinary squat.
  • Arching the lower back to reach depth, which loads the lumbar spine instead of the quadriceps.
  • Dropping fast and bouncing at the bottom, which spikes load on the knee with no control.
  • Pulling hard on the support hand, which removes the resistance the exercise depends on.

Muscles worked

Primary
Quads
Secondary
AbsCalves

Same movement, other equipment

Barbell Banded Back Squat Intermediate Barbell Banded Back Squat Quads Barbell Barbell Hack Squat Intermediate Barbell Hack Squat Quads Barbell Barbell Squat Intermediate Barbell Squat Quads Barbell Dumbbell Squat Intermediate Dumbbell Squat Quads Dumbbell

Plans that include the Sissy Squat

Advanced Calisthenics Strength
Advanced Calisthenics Strength
Days a week
4× a week
Session
~40 min
Level
Advanced
Equipment
No equipment

Similar exercises

Bodyweight Box Squat Beginner Bodyweight Box Squat Glutes Bodyweight Bodyweight Squat Beginner Bodyweight Squat Glutes Bodyweight Cossack Squat Intermediate Cossack Squat Adductors Bodyweight Machine Goblet Sissy Squat Intermediate Machine Goblet Sissy Squat Quads Bodyweight Pause Squat Beginner Pause Squat Quads Bodyweight

Good to know

What muscles does the Sissy Squat work?
Mainly the quads. It also works the abs and calves.
What equipment do you need for the Sissy Squat?
None. It is a bodyweight exercise.
Is the Sissy Squat good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Squat.

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