Sissy squat
Log this in the trackerA knees-forward squat that stretches and loads the quads through a long range.
What it is
A squat where the hips stay extended and the knees travel forward, leaning back as you descend. It isolates the quads, especially the part that crosses the hip.
Muscles worked
Primary: Quadriceps. Secondary: Core, Hip flexors.
How to perform it
- Hold a rack upright or a strap for balance, feet hip-width, heels free to rise.
- Keep your hips straight in line with your shoulders and let the knees travel forward.
- Lean back as you lower, until you feel a deep stretch across the front of the thigh.
- Pull yourself back up with the quads, keeping the hips locked out the whole way.
Common form faults
- Bending at the hips, which turns it back into an ordinary squat. Think of your body as one straight line from knee to shoulder throughout.
- Going to full depth on day one and tearing up the knees. Start with a short range and add depth over weeks; this position is a big ask of the knee.
Programming
An accessory, not a main lift. 8 to 15 controlled reps, added after your heavy leg work. Build up range gradually.
Plan your training
Variations & substitutions
Frequently asked questions
- Is the sissy squat bad for the knees?
- It loads the knee in a long range, which is demanding but not inherently harmful. Introduce it gradually, and skip it if you have current knee pain.
- How do I add load?
- Hold a plate to your chest once bodyweight is easy, or slow the lowering phase down to five seconds before adding weight at all.