Quads exercise
Sissy Squat
Leg bend and extension for quads and glutes.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBench
- TypeIsolation
- MovementSquat
- LevelAdvanced
- Quads
- Glutes
- Bench
How to do the Sissy Squat
4 steps, in the order you do them.
- Hold onto a support and stand on the balls of your feet.
- Bend your knees, leaning your body back as one unit, with your hips extended.
- Lower only as far as you can keep control and a comfortable knee position.
- Extend your knees to come back up without using your back for momentum.
Muscles worked
Common Sissy Squat mistakes
What goes wrong most often when you do the Sissy Squat, and how to fix it.
Your legs aren't locked in at the bench and your feet move as you lean back.
Adjust the front pad under your knees and lock your ankles behind before you lean back.
On the way up, you pull with your back and your hips shoot forward before your knees.
Come up by extending your knees with a rigid body. Your hips move together with your torso.
You use the bench's full range from day one.
Start by lowering a little and add depth week by week as your knees tolerate it.
Alternatives to the Sissy Squat
They work the quads with other equipment, including options for training at home.
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More quads exercises
Smith Machine SquatQuads · Machine
Single Leg PressQuads · Machine
Squat JumpQuads · Bodyweight
Overhead SquatQuads · Barbell
Frequently asked questions
What muscles does the Sissy Squat work?
The Sissy Squat works mainly the quads. It also works the glutes.