A knee-dominant squat variation that isolates the quadriceps by performing controlled knee flexion and extension while the torso leans back slightly.
How to do the Sissy Squat#
- Stand with feet about hip-width apart and keep your weight toward the balls of your feet.
- Brace your core and maintain a rigid torso with hips held forward.
- Bend both knees and lean your upper body back as the knees travel forward, lowering under control.
- Descend until knee flexion is comfortably deep, keeping the hips from hinging.
- Drive through the toes to extend the knees and return to the start position while keeping the torso stable.
Muscles worked#
- Primary: Quads
- Secondary: Abs, Hip flexors, Calves
Common mistakes#
- Hinging at the hips instead of letting the knees drive the movement.
- Allowing the lower back to round or overarch during the descent.
- Letting the knees collapse inward as you lower.
