Sissy Squat
A bodyweight quad exercise done on the balls of the feet: the knees travel far forward while the hips stay extended and the torso leans back. It isolates the quads, the rectus femoris included, with no machine. Hold a post for balance, and skip it if deep knee bends hurt.
Updated
Primary muscles: Quadriceps. Supporting muscles: Core. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand beside a sturdy post or door frame and hold it with one hand.
- Set the feet hip width apart and rise onto the balls of the feet.
- Squeeze the glutes so the knees, hips and shoulders form one straight line.
- Push the knees forward and lower them toward the floor while the torso leans back.
- Lower until the shins are close to parallel with the floor or as deep as you can control without knee pain.
- Drive the knees back and stand up to full lockout.
Watch for
- Hips bending so it turns into a regular squat.
- Heels dropping to the floor.
- Pulling yourself up with the supporting arm.
Breathing
Inhale as you lower, exhale as you stand back up.
Tip
Start with a partial range and use the support only for balance; once full reps are easy, hold a plate at the chest.
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