How to do the Sissy Squat
Sissy Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Calves and Glutes.
Sissy Squat demonstration · © GymiaFit
Sissy Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Calves, Glutes
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Sissy Squat step by step
- 1Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- 2Hold onto a stable object for balance if needed.
- 3Slowly lower your body by bending your knees and leaning back, keeping your torso upright.
- 4Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go.
- 5Pause for a moment, then push through your heels to return to the starting position.
- 6Repeat for the desired number of repetitions.
2 free workouts use it
Sissy Squat — questions
What muscles does the Sissy Squat work?
The Sissy Squat primarily targets the Quads. It also recruits the Calves, Glutes as secondary movers.
What equipment do I need for the Sissy Squat?
None — the Sissy Squat uses your bodyweight only, so it works at home with nothing but floor space.
Is the Sissy Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Sissy Squat?
Quads (bodyweight Squat), Split Squats, Squat To Overhead Reach train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Sissy Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.