Quads exercise · body weight
Sissy Squat
The sissy squat is a bodyweight exercise that targets the quads, with the calves and glutes assisting.
- Target muscle
- Quads
- Also works
- Calves, glutes
- Equipment
- Body weight
- Body part
- Upper legs
How to do the sissy squat
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Hold onto a stable object for balance if needed.
- Slowly lower your body by bending your knees and leaning back, keeping your torso upright.
- Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go.
- Pause for a moment, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the quads. The calves and glutes work as secondary muscles. See all quad exercises or every bodyweight exercise.
