Bodyweight Standing Sissy Squat
Description
The bodyweight standing sissy squat is the classic standing version of the sissy squat. With heels lifted slightly and hips pressed forward, you lean back while bending only at the knees to drop the body backward. The pattern creates extreme quad isolation through deep knee flexion. It is a brutal quad burner.
Muscle Group
Equipment Required
Bodyweight Standing Sissy Squat Instructions
- Stand tall with feet hip-width apart.
- Rise up onto the balls of your feet.
- Press your hips forward and squeeze your glutes.
- Brace your core and pull your shoulders back.
- Hold a stable surface for balance if needed.
- Slowly lean your torso backward by hinging only at the knees.
- Keep your hips, torso, and shoulders in a straight line.
- Drive back up by squeezing the quads to the starting position.
Bodyweight Standing Sissy Squat Form & Visual
Bodyweight Standing Sissy Squat Benefits
- Brutal quad isolation
- Builds quad size
- No equipment required
- Classic bodybuilder exercise
- Strong knee flexion stretch
- Useful for quad specialization
Bodyweight Standing Sissy Squat Muscles Worked
- Quadriceps (rectus femoris primarily)
- Hip flexors
- Hip flexors
Bodyweight Standing Sissy Squat Variations & Alternatives
- Sissy Squat
- Kneeling Sissy Squat
- Bodyweight Squat
- Spanish Squat
