Exercise
Sissy Squat
Also known as: bodyweight sissy squat, knees forward squat
Sissy Squat is a compound exercise for the quadriceps. Main target: rectus femoris and vastus medialis. Also works: calves. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Stand upright holding a rack or wall lightly for balance, feet hip-width apart.
- Rise onto your toes, then bend your knees and drive them forward while leaning your torso back, keeping hips extended in one straight line from knees to shoulders.
- Lower as far as knee comfort allows, feeling the stretch along the quads.
- Push through the balls of your feet to return to the start.
Similar exercises
Bodyweight Squat
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Trail Running/Walking
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Pistol Squat
Bodyweight
Rectus femoris
Iron Crosses (stretch)
Bodyweight
Rectus femoris
Kneeling Hip Flexor
Bodyweight
Rectus femoris
Timed Mountain Climbers
Bodyweight
Lower absRectus femoris
Alternatives with other equipment
Leg Extensions
Machine
Rectus femorisVastus lateralisVastus medialis
Front Barbell Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
Chair Squat
Smith machine
Vastus lateralisVastus medialisRectus femoris
Weighted Sissy Squat
Other
Rectus femorisVastus lateralisVastus medialis
Front Squats With Two Kettlebells
Kettlebell
Vastus lateralisVastus medialisRectus femoris
Split Squat with Dumbbells
Dumbbell
Gluteus maximusVastus medialis
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.