Sissy Squat

Leg workouts are commonly incorporated into general exercise programming. Various leg exercises can be used in your routine to effectively work the quadriceps muscles.

Many people are inclined to add squat variations to their workouts because there are many squats benefits. Although there are many variations, the sissy squat is one of the most accessible and effective variations.

Sissy squats are primarily bodyweight and involve engagement in the quadriceps, among other accessory leg muscles. Although highly feasible, this exercise is not implemented in workouts often due to unawareness of how to do it. In this article, we describe the correct form and appropriate exercise programming implementation.

How To Do

  1. Set up a bench at an approximately 45-degree angle.
  2. Stand behind the bench with one hand placed on the edge for balance.
  3. Bend your knees and lean your torso backward. Begin to release your heels from the ground.
  4. Continue to descend until you reach your tolerance of being able to lift yourself back up.
  5. Once you’ve reached your full range of motion, lift back upwards to the starting position.
  6. Repeat steps 3–5 until you have reached your goal repetitions.

Tips From Expert

  • Use a suitable anchor position to provide support as you drop into the sissy squat position. It should be at around hip height.
  • Keep a narrow stance throughout the movement. This ensures targeted muscle activation.
  • Ensure your chest is up with your head facing forward. This prevents your shoulders from rounding and limits lower back stress.
  • Inhale and engage your core before the squat. Exhale as you come back to the starting position.
  • Place the non-anchor hand across your chest to maintain a balanced body position.
  • Look forward throughout the exercise. This helps to maintain stability throughout the movement.

Optimal Sets and Reps

The table below summarizes the appropriate sets and repetitions for the sissy squat. We have split these based on your exercise goals.

Training Type Sets Reps
Strength Training 2–6 2–6
Hypertrophy 3–6 6–12
Endurance Training 2–3 15–20
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Sissy Squat

How to Put in Your Workout Split

The sissy squat can be implemented into various lower body-based workouts.

  • Full Body Days — Although the sissy squat primarily works the quadriceps muscle, it also works other muscles. This makes it a great addition to the lower body portion of your full-body workout day.
  • At-Home Workouts — Sissy squats do not require equipment, so they can be done anywhere, including your home. You can modify this exercise by switching out the lifting bench for a couch or doorway for stability.
  • Strength-Building Accessory Exercise — Sissy squats are a great accessory exercise within your lower body workout. This is because they improve lower body and core strength by working various muscles.

Repetition guidelines are based on loading recommendations using your one repetition maximum, or 1RM. This is the maximum weight you can lift for one rep with proper form. Often, weight is not added to the sissy squat unless you are an advanced athlete.

To increase intensity, you can hold a weight in your hand that is not gripping the bench. You can determine your 1RM based on the maximum weight you can hold in that hand.

  • Hypertrophy Training — Use 60%–80% of your 1RM, with 60–90 seconds of rest between sets.
  • Endurance Training — Use 40%–60% of your 1RM, with 60–90 seconds of rest between sets.
  • Strength And Power Training — Use 80%–100% of your 1RM, with 2–3 minutes of rest between sets.

If you are new to exercising, perform the sissy squat without any weight and limit your range of motion. You can perform sets based on the maximum reps you can complete each set instead.

Primary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Quadriceps

The primary muscle the sissy squat activates is the quadriceps muscle. This muscle is located in the front of your upper leg, below your pelvis and above your knees.

There are four parts to the quadriceps muscle: vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris. These muscles function together to extend (straighten) the knee and perform hip flexion (bending).

All four parts of the quadriceps muscle are activated during the sissy squat. They work synergistically to allow for stable knees during knee flexion (bending) and extension. Your quadriceps muscles take on the majority of tension during this exercise, which creates significant muscle activation.

The barbell front squat is the most similar exercise regarding muscle engagement due to primarily recruiting quadriceps muscles. This is due to the upright posture that both front squat and sissy squat require.

The muscle activation rate of the quadriceps during the barbell front squat during the ascending (lifting) phase is 78%–105%. Given that sissy squats are similar to front squats, the muscle activation rate would likely be similar.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Iliopsoas

The iliopsoas muscle is located in the lower back. It runs through the pelvis, connecting below the groin area. This muscle is the primary flexor of the hip. It is also essential for posture, hip joint stabilization, running, and walking.

This muscle is activated during the sissy squat due to the large range of motion of the knees and thigh. It helps to stabilize the hips during this movement.

Gluteus

The gluteus muscle is the large group of muscles located on the buttocks, just below the lower back. The gluteus muscle consists of three muscles; gluteus maximus, medius, and minimus. These muscles are important for extending (straightening) and rotating the hips.

The gluteus muscles are important for everyday functions such as sitting down and walking up stairs. These muscles are activated during the sissy squat to stabilize the hips during the knee flexion phase of the exercise. There are additional gluteus minimus exercises to supplement the sissy squat for maximal programming benefit.

Upper Rectus Abdominis

The upper rectus abdominis muscle is located just below the bottom of the chest above the lower abdominals. It is also known as the upper abs. This muscle is important for stepping motions, walking, and picking up heavy objects.

The sissy squat isometrically activates this muscle to maintain core engagement and upright posture during the full range of motion. This means the muscle is working without a change in muscle length to create stability.

Lower Rectus Abdominis

The lower rectus abdominis muscle is located just below the upper rectus abdominis, above the pubic bone between the ribs. It is considered the lower abs. This muscle is also important for movements similar to those of the upper rectus abdominis.

This muscle is isometrically activated (no change in muscle length during contraction) during the sissy squat to allow for core stability. This provides for postural support during the full range of motion.

Obliques

The obliques are located on both sides of the rectus abdominis muscle. The obliques run on both sides of the trunk.

The oblique muscles are key for trunk and core stability. Therefore, utilizing these muscles helps with activities such as rolling out of bed or twisting your trunk.

The obliques are activated during the sissy squat to help with overall core stabilization to maintain posture.

Gastrocnemius

The gastrocnemius is located on the back of the legs below the knees and extends to the ankle. This muscle is essential for foot posture, which is important for walking or running.

The gastrocnemius is activated during the sissy squat during the backward torso movement as the heels lift off the ground. This plantar (foot) stability allows for a full range of motion through the exercise and proper activation of the quads.

Equipment

Bodyweight

Chair

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Bodyweight Squat

Bodyweight Bulgarian Split Squat

High Knees

Standing Quadricep Stretch

Burpees

Jumping Jacks

Lunges

Side Lunge

Jump Squat

Jogging

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Squat To Overhead Press

Barbell Squat

Dumbbell Lunge

Front Squat

Dumbbell Split Squat

Dumbbell Walking Lunge

Leg Extension Machine

Dumbbell Bulgarian Split Squat

Leg Press

Who Should Do?

Bodybuilders

A primary goal of the majority of bodybuilders is to improve muscle balance for muscle appearance and general aesthetics. Therefore, bodybuilders need a well-rounded training program that works all muscle groups. 

Sissy squats are an exercise that can be modified for advanced athletes, such as bodybuilders. Many people add significant weight to improve strength and hypertrophy, improving muscle aesthetics. This allows for the adapting to specific training goals by increasing intensity and overall volume. 

Functional Fitness Athletes

Functional fitness athletes train for everyday activities and a better quality of life. Many of these athletes tend to do activities that mimic everyday activities. 

The sissy squat does not necessarily mimic any everyday activity, but it activates several muscles that are used every day. These include the quadriceps, gluteus, gastrocnemius, and several core muscles. These muscles are used in many activities, such as stepping, walking, and running. 

Low muscle mass has been associated with decreased ability to perform activities of daily living. Therefore, improving strength and balance in regularly used muscles in daily activities may help with quality of life. 

Who Should Not Do?

People With Extremely Low Muscle Strength

Although the sissy squat can be modified in several ways, it does require a moderate level of strength. This exercise requires strength in core stability and quadriceps muscles. 

Someone with low strength may be unable to hold themselves up as they lean backward. This lack of general strength could lead to poor form. Poor form can lead to injury or the inability to reach your goals due to being unable to perform the exercise effectively. 

Therefore, people with low general strength should work their way up to a sissy squat over time. They can also limit the range of motion to begin with. This relieves pressure on their knees while still being able to maintain good form.

People With Knee Injuries

The sissy squat can put excess pressure on the knees, especially for someone with previous or current knee injuries. Many individuals with knee injuries have weak quadriceps muscles and potentially unstable knees. These muscles may be too weak to perform the sissy squat with full range of motion and proper form. 

Therefore, people with knee injuries should consult their physical therapist before performing sissy squats. This will ensure they have enough knee stability and strength to complete the exercise. 

Individuals with knee injuries may need to perform modified sissy squats with limited range of motion. Once the appropriate strength and knee stability is achieved, then they can advance to the full sissy squat. 

Benefits Of The Sissy Squat

Builds Strength

Increasing resistance on a muscle with appropriate loading builds strength and hypertrophy in that muscle. The sissy squat puts a large amount of resistance on several muscles, primarily the quadriceps muscles. This increases strength in the lower body. 

The sissy squat also puts resistance on several accessory muscles, increasing strength and hypertrophy in those muscles. This helps to improve other aspects of lower body and core strength. 

With appropriate exercise programming, form, and implementation, you can improve strength in several areas of the body with the sissy squat. 

Tones Muscles 

Muscle tone is determined by the amount of general elasticity and stiffness a muscle has. Having an imbalance of muscle tone can lead to injury. Muscle tone balance can improve with resistance exercise. 

Additionally, the secondary definition of muscle tone refers to reducing the appearance of body fat. One effective way to reduce the appearance of body fat is with resistance training. This fat reduction can be achieved within any resistance training goal (strength, hypertrophy, or muscular endurance). 

The sissy squat is a form of resistance training due to putting resistance on several muscles. Therefore, incorporating this exercise may help improve muscle tone. 

Improves Balance 

There are many squat benefits, one being improvement in balance and stability. Some of the primary muscles involved in balance are the quadriceps, gluteus, and core muscles. All of these muscles contribute to posture and balance, and the sissy squat engages all of these muscles. 

Balance and stability are important in the majority of everyday activities. These include walking, standing, sitting, carrying objects, and walking up stairs. Therefore, incorporating sissy squats into your exercise routine may help to improve activities of daily living by improving balance. 

Frequently Asked Questions

What is a sissy squat good for?

Sissy squats are good for quadricep-focused muscle growth while engaging multiple accessory muscles for support.

How to set up sissy squats?

Set up the sissy squat with an incline bench for support. You can use a doorframe or heavy chair if you do not have an incline bench.

What muscles do sissy squats target?

The sissy squat primarily targets the quadriceps muscles. It secondarily targets the ilopsoas, gluteus, gastrocnemius, and abdominal muscles.

How many reps for sissy squats?

Use the recommended set and rep ranges given in this article when programming sissy squats based on your goals. Strength training should be 2–6 reps, hypertrophy training at 6–12 reps, and endurance training at 15–20 reps.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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