Legs · Squat

Sissy Squat

The sissy squat is a bodyweight quadriceps exercise where you rise onto your toes, push your knees forward and lean back as you lower. Your hips stay extended, so the knees do the bending and the thighs take almost all the load. It is a demanding no-equipment way to isolate the quads, and it needs a gradual build-up.

Also known as: Bodyweight sissy squat, Heel-raised squat, Knee-forward squat

Muscle group: Legs
Movement pattern: Squat
Type: Isolation
Equipment: Bodyweight, Bench
Difficulty: Advanced

What muscles does the sissy squat work?

Primary movers

Quadriceps

Assisting muscles

Hip flexors
Abdominals
Gastrocnemius
Gluteus maximus

The quadriceps do nearly all of the work. In this movement your knees travel far forward while your hips stay straight, so the thigh muscles control a deep knee bend with very little help from the glutes or hamstrings. The rectus femoris, which crosses the hip, is stretched along with the other quad heads.

Because the hips stay extended, the hip flexors lengthen. This is why the stretch in the front of the thigh and hip is strong at the bottom. It is also why you should start with a small range and add depth over weeks.

The abs and glutes hold your torso in a straight line from the knees to the head. If they relax, you will bend at the hips and the movement turns into a regular squat. Squeezing the glutes keeps the hips open and the quads loaded.

The calves work to keep you on the balls of your feet, and the support hand helps your balance. This position loads the knees heavily, so be gentle with it. Stop if you feel sharp knee pain, and build range and reps gradually.

How to do the sissy squat

Setup

1
Stand next to a bench or a sturdy support and hold it with one hand, feet hip-width apart.
2
Rise onto the balls of your feet.
3
Squeeze your glutes so your hips stay extended.
4
Keep your torso tall and your head in line with your spine.

Execution

1
Push your knees forward and lean your torso back, keeping a straight line from your knees to your head.
2
Lower slowly, bending only at the knees and not at the hips.
3
Go down until your knees are well bent and you feel a strong stretch in the quads.
4
Push through your toes to return to standing.
5
Keep a light hold on the support, using it for balance rather than to pull yourself up.
6
Start with a small range and go deeper as your knees adapt.

Common sissy squat mistakes

Bending at the hips

It becomes a regular squat and the quads lose their isolation.

The fix: Squeeze your glutes and keep a straight line from knees to head.

Going too deep too soon

The knees take more load than they are ready for.

The fix: Start with a small range and add depth gradually over weeks.

Letting go of the support

You lose balance and the movement becomes sloppy.

The fix: Keep a hand on a bench or rail until your balance is solid.

Dropping into the bottom

A fast drop puts a sudden load on the knees.

The fix: Lower slowly and keep the tempo controlled.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3	8–15	Bodyweight, partial range, 1–2 reps in reserve	60–90 s
Strength	3–4	6–10	Bodyweight with a slow lowering phase	90 s
Beginner	2	5–8	Small range with full hand support	60–90 s

Use sissy squats after your main squat or leg press as a quad finisher. Build the range over several weeks and keep the weight at bodyweight until the movement feels easy. Back off if your knees feel irritated.

Running the sissy squat in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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Sissy Squat variations and alternatives

Bodyweight Squats

Easier

A simpler squat pattern to build baseline leg strength first.

Bodyweight Bulgarian Split Squats

Easier

Loads one leg with a stable base and less knee stress.

Leg Extensions

Alternative

A machine isolation for the quads with an adjustable load.

Nordic Hamstring Curl

Alternative

Another leaning-back knee exercise that trains the hamstrings instead.

Bodyweight Pistol Squats

Harder

A single-leg squat that demands deep knee bend and balance.

Frequently asked questions

What does the sissy squat work?

It mainly works the quadriceps, with the core and calves helping you stay balanced.

Are sissy squats bad for the knees?

They load the knees heavily, so start with a small range, go slowly and stop if you feel sharp pain.

Why should my hips stay extended?

Keeping the hips straight forces the knees to do the bending, which isolates the quads.

Can I do sissy squats without holding anything?

You can once your balance is solid, but most people start by holding a bench or a rail.

Hercules tracks every sissy squat you log, shows you last session's numbers before you lift, and flags when your progress stalls.