Sissy squats are one of the most underrated exercises for building impressive quadriceps. Despite the misleading name, this exercise is anything but easy and has been used by bodybuilders for decades to develop that coveted teardrop shape in the quads.
This old-school exercise puts extreme tension on the quadriceps by removing hamstring involvement almost entirely. The movement requires significant balance, flexibility, and quad strength, making it an excellent addition to any leg workout routine.
Muscles Worked During Sissy Squats
The sissy squat primarily targets the quadriceps, specifically the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The exercise also engages your core muscles for stabilization and your hip flexors to maintain proper positioning.
Quadriceps
The quadriceps are the primary movers in the sissy squat. The unique angle of the exercise places the quads in a maximally stretched position at the bottom, creating intense mechanical tension that drives muscle growth.
Core Muscles
Your core works isometrically throughout the movement to maintain an upright torso and prevent excessive forward or backward lean. This makes sissy squats a surprisingly effective core exercise as well.
How To Perform Sissy Squats With Perfect Form
Stand upright with your feet shoulder-width apart. You can hold onto a sturdy object for balance or perform the exercise freestanding for an added challenge. Rise up onto your toes and begin leaning your torso backward.
As you lean back, bend your knees and lower your body toward the ground. Your knees should travel forward significantly, and your body should form a straight line from your knees to your shoulders. Lower until you feel a deep stretch in your quads.
Push through your toes to return to the starting position, squeezing your quads hard at the top. Maintain control throughout the entire movement and avoid bouncing at the bottom.
Sissy Squat Variations
Weighted Sissy Squats
Once you have mastered the bodyweight version, you can add resistance by holding a weight plate against your chest or wearing a weighted vest. Start light and gradually increase the load as your strength improves.
Sissy Squat Machine
Many gyms have a dedicated sissy squat machine that provides support for your lower legs. This variation allows you to focus entirely on the quad contraction without worrying about balance.
Benefits of Sissy Squats
Sissy squats offer unique benefits that other quad exercises cannot match. The extreme stretch and isolation of the quadriceps make it excellent for building muscle and improving knee health when performed correctly.
Maximum Quad Isolation
Unlike traditional squats that involve the glutes and hamstrings, sissy squats almost exclusively target the quadriceps. This makes them perfect for bringing up lagging quads or adding volume without taxing the posterior chain.
Improved Knee Strength
When performed with proper form and progression, sissy squats can actually strengthen the structures around the knee joint. The exercise trains the quads through their full range of motion, which supports knee stability.
Common Mistakes To Avoid
Avoid going too deep too soon, as this can put excessive stress on the knee joint. Start with a partial range of motion and gradually increase depth as your strength and mobility improve. Also, keep your core engaged to prevent excessive arching of the lower back.