How to Do the Sissy Squat
Intermediate legs exercise — bodyweight.
The Sissy Squat is an intermediate-level legs exercise that puts focused tension on the quadriceps, using no equipment. As an isolation movement it lets you target the quadriceps directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Legs
- Primary muscle
- Quadriceps
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Type
- Isolation
How to perform it
- 1Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- 2Hold onto a stable object for balance if needed.
- 3Slowly lower your body by bending your knees and leaning back, keeping your torso upright.
- 4Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go.
- 5Pause for a moment, then push through your heels to return to the starting position.
- 6Repeat for the desired number of repetitions.
How to program the Sissy Squat
- Use the Sissy Squat later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Sissy Squat alternatives
No space? These train the same quadriceps, grouped by what you have available.
Dumbbell or kettlebell
Machine or cable
Easier and harder variations
The Sissy Squat is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
Harder — progress from it
What to pair it with
For a balanced session, pair the Sissy Squat with a move for the opposing muscles — the Glute-ham Raise (hamstrings) or the Nordic Hamstring Curl (hamstrings). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Sissy Squat can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Sissy Squat automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Sissy Squat work?
The Sissy Squat primarily targets the quadriceps within the legs muscle group.
What equipment do I need for the Sissy Squat?
None — the Sissy Squat is a bodyweight exercise you can do anywhere, no gym required.
Is the Sissy Squat a compound or isolation exercise?
The Sissy Squat is an isolation exercise, focusing work on a single muscle group. It's well suited to intermediate trainees.
How many sets and reps of the Sissy Squat should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Sissy Squat good for beginners?
The Sissy Squat is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Sissy Squat?
Good substitutes that train the same quadriceps include the Seated Straight-Leg Raise (bodyweight), the Wall Sit (bodyweight), the Dumbbell Lunges (dumbbell). Pick the one that matches the equipment you have.
Can I do the Sissy Squat at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
