Also known as: quad isolation squat, knees-over-toes squat, wall-supported quad squat, knee-forward squat, quad-focused leg move

What is Sissy squats?

Sissy squats are a bodyweight leg exercise where you lean back from the knees while keeping hips extended to isolate the quadriceps. They primarily target the quads and are a hard-level movement requiring strong core stability and balance.

How to Do Sissy squats

  1. Setup and balance: Stand hip-width, face forward, close to a wall or sturdy support. Place hands lightly on it for balance and keep feet flat.
  2. Brace your core: Tighten abs and glutes to stabilize the spine; maintain an upright torso and prevent lower-back arching throughout the movement.
  3. Initiate knee lean: Push knees forward over toes while keeping hips extended and shins vertical; lean back slightly to shift load onto the quads.
  4. Lower with control: Descend slowly until you feel a strong quad stretch or thighs near parallel; avoid collapsing at the knees or dropping hips.
  5. Drive back up: Press through the balls of your feet, extend the knees and return to start, keeping hips extended and core engaged.
  6. Progress safely: Increase range, reduce wall support, or add weight only after mastering form; stop if knee pain occurs and consult a pro.

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
Equipment: Wall

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of sissy squats?

Sissy squats heavily load the quadriceps, improving knee extension strength, muscular definition, and single-joint quad control. They also challenge balance and core stability, helping athletic performance where strong, isolated quadriceps are beneficial.

What are common mistakes when doing sissy squats?

Common mistakes include letting hips drop or roll forward, using momentum, allowing heels to lift, and rounding the lower back. Pushing knees too far without control increases joint stress. Focus on slow tempo, braced core, and full control to avoid injury.

How can I progress or regress sissy squats?

To regress, use full wall support, reduce range of motion, or perform partial sissy reps. Progress by decreasing support, increasing depth, adding load with a plate or harness, or substituting weighted front squats and Bulgarian split squats for quad development.