Skip to main content

Sissy Squat (Bodyweight)

Step by step instructions, muscle activation and variants for the Sissy Squat (Bodyweight).

MediumQuadriceps

About this exercise

The Bodyweight Sissy Squat is a challenging isolation exercise that places intense stress on the quadriceps by allowing the torso and thighs to travel backward in a diagonal line while the heels remain elevated. Unlike a conventional squat, the hips do not hinge; instead, the knees travel far forward over the toes to maximize quad stretch and contraction.

How to Perform

  • Stand with feet hip-width apart; optionally hold a support lightly for balance
  • Rise onto the balls of your feet and keep your heels raised throughout
  • Begin to bend your knees while simultaneously leaning your torso backward
  • Continue until your knees nearly touch the floor and your body forms one long diagonal line from knees to shoulders
  • Keep your hips extended — do not allow them to break forward
  • Push through the balls of your feet and contract your quads to return to the starting position

Muscle Activation

Primary
Quadriceps

Common Mistakes

Common mistakes content is coming soon.

About the Sissy Squat (Bodyweight)

The Sissy Squat (Bodyweight) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore