Sissy Squat Bodyweight
Description
The bodyweight sissy squat is a unique squat variation where you lean backward as you bend your knees, allowing them to travel far forward over your toes. The position isolates the quadriceps and stretches the rectus femoris. It is named for being challenging — not because it is easy. Use a wall or bar for support.
Muscle Group
Equipment Required
Sissy Squat Bodyweight Instructions
- Stand tall holding a sturdy support (squat rack pole, wall, or chair) with one hand for balance.
- Rise up onto the balls of your feet.
- Bend your knees and let them travel forward as you lean your torso backward, keeping your hips in line with your knees and shoulders.
- Maintain a straight line from your knees through your hips to your shoulders.
- Lower as deep as comfortable — your knees will travel far forward.
- Drive through the balls of your feet to stand back up.
- Squeeze your quads hard at the top.
- Repeat for 8 to 12 reps. Use light load to start — this is intense.
Sissy Squat Bodyweight Form & Visual
Sissy Squat Bodyweight Benefits
- Isolates the quadriceps
- Stretches the rectus femoris under load
- Builds quad size and definition
- No equipment needed beyond support
- Useful for quad-focused leg days
- Different stimulus than standard squats
Sissy Squat Bodyweight Muscles Worked
- Quadriceps (heavy isolation)
- Hip flexors (rectus femoris)
- Calves
- Core (stabilizer)
Sissy Squat Bodyweight Variations & Alternatives
- Weighted Sissy Squat
- Sissy Squat Machine (lever)
- Bulgarian Split Squat
- Bodyweight Squat
- Pause Sissy Squat
