Sissy Squat: how to do it right
In short: The sissy squat is a quad isolation movement, especially for the rectus femoris, that loads the muscle in an extreme stretch at the front of the thigh.
How to do it, step by step
- 1Hold onto a support (bar, wall bars) and set your feet hip-width apart, heels raised if needed.
- 2Lock the knees-hips-shoulders line: your torso leans back while your knees travel forward.
- 3Lower by bending your knees toward the floor, heels coming off the ground, until you feel a strong stretch in the front of your thighs.
- 4Control the descent over 2 to 3 seconds, with no bounce at the bottom.
- 5Come back up by pushing through the quads, without breaking the body alignment.
The mistake to avoid
Don't just drop, control the descent all the way down.
Other common mistakes
- Breaking at the hip and leaning your torso forward: keep a rigid shoulders-hips-knees line to maintain the stretch on the rectus femoris.
- Dropping down too fast and letting yourself fall: slow it over 2 to 3 seconds, that's where the work happens.
- Going for max range right away with no warm-up: increase depth gradually, session after session.
- Using a bounce at the bottom: hold a slight controlled pause then come back up.
Muscles worked
- Main:
- Quads
The quadriceps is the sole prime mover: vastus lateralis, vastus medialis, vastus intermedius and above all the rectus femoris, heavily worked because it stretches over the hip while the knee bends. The glutes and abs brace isometrically to hold the body line.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- TRX Reverse Lunge ›
- Dumbbell Lateral Lunge ›
- Dumbbell Forward Lunges ›
- Bulgarian Split Squat ›
- Band Lunges ›
Frequently asked questions
How do I do this exercise?
Hold onto a support like a bar or wall bars, feet hip-width apart, heels raised if needed. Lock the knees-hips-shoulders line and let your torso lean back while your knees travel forward. Lower by bending your knees toward the floor until you feel a strong stretch in the front of your thighs, then come back up by pushing through the quads without breaking the alignment.
How far down should I go?
Go for the full range until you feel a strong stretch at the front of your thighs, knee deeply bent and hip open. That's where tension is highest and where the work happens. But increase depth gradually session after session, go for the range you control, not the one you reach by squirming.
I don't feel anything, is that normal?
You should feel the stretch and the work in the front of your thighs, especially at the bottom. If you feel nothing, slow the descent to 2 to 3 seconds and keep the torso-hips-knees line really rigid without breaking at the hip. Stay at bodyweight, the sensation matters more than the load.
How fast should I do the movement?
Slow the descent over 2 to 3 seconds, that's where the quads work the most. Hold a slight controlled pause at the bottom, with no bounce, then come back up firmly. The braking does the job, not the speed on the way back.
How should I breathe?
Breathe in before starting the descent and hold the air lightly to brace your trunk and stabilize your pelvis during the stretched phase. Breathe out on the way up. Keep your abs and glutes tight from start to finish to protect your lower back.