What is Sissy squats?

Sissy squats are a challenging calisthenics leg exercise that isolates the quadriceps by leaning back while keeping hips extended. Performed with a wall or support for balance, this hard-level move demands core stability and controlled knee travel to build quad strength and muscular endurance.

How to Do Sissy squats

  1. Start upright: Stand feet hip-width apart, chest up; place hands lightly on a wall or sturdy support to maintain balance throughout the movement.
  2. Engage core: Brace your core and keep hips extended; pull shoulder blades down to create a straight line from head to knees before initiating the descent.
  3. Lean back slowly: Hinge the knees forward and lean back, allowing knees to travel over toes while maintaining a rigid torso; move slowly to protect the joints.
  4. Lower until stretch: Descend until you feel a strong but controlled stretch in the quads, avoiding lumbar extension and sharp pain; stop earlier if necessary.
  5. Drive up: Press through the toes and contract the quads to return upright, keeping hips extended and core tight; use support to steady balance if needed.

Muscle Groups

Quadriceps

Description

Stand upright with your feet hip-width apart and hold onto a wall or support for balance. Keep your hips extended as you lean back, pushing your knees forward over your toes while keeping your body in a straight line from head to knees. Lower until you feel a strong stretch in your quads, then push back up to the starting position. Keep your core tight and movement controlled throughout.

Movement Group

Legs

Required Equipment

Wall

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of sissy squats?

Sissy squats build quadriceps strength, improve knee extension control, and enhance muscular definition. They increase quad endurance and can improve functional knee stability when performed with proper technique and progressive overload.

What common mistakes should I avoid when doing sissy squats?

Avoid letting your lower back overextend, rushing the descent, and using excessive forward knee collapse. Common errors include poor core bracing and losing a straight head-to-knee line; use controlled tempo and hand support to protect knees.

How can I progress or modify sissy squats?

Progress by increasing range, adding slow eccentric reps, or wearing a light weight vest. Modify with partial range, assisted variations using a TRX or bench, or replace with front squats or Bulgarian split squats if knee pain persists.