Sissy Squat

Sissy Squat

The Sissy Squat is a highly effective exercise that targets the quadriceps, glutes, and core. Originating from the world of bodybuilding, this exercise is renowned for its ability to isolate and burn out the front of the thighs, ultimately helping you achieve those strong and sculpted legs you've always desired. Performing the Sissy Squat requires no equipment, making it a great option for home workouts or when you're short on time. It primarily engages the quadriceps, with the glutes and core also working to maintain stability throughout the movement. By incorporating this exercise into your routine, you can increase lower body strength, improve balance, and develop muscular endurance. As you progress with the Sissy Squat, you can modify the exercise to suit your fitness level. If you're a beginner, you can start by using a chair or holding onto a stable surface for support. As you become more comfortable, you can gradually decrease your reliance on support, eventually performing the exercise without any assistance. Remember, proper form is crucial for maximizing the benefits of the Sissy Squat while minimizing the risk of injury. Engage your core, keep your back straight, and ensure your knees are aligned with your toes throughout the movement. Listen to your body, and if you experience any pain or discomfort, it's always best to consult with a fitness professional. Incorporating the Sissy Squat into your workout routine can help you build strong, toned legs and enhance your overall lower body strength.


  • Start by standing with your feet shoulder-width apart.
  • Slowly bend your knees and lower your body down as if you're sitting back into a chair.
  • As you lower your body, lean your torso back slightly and keep your heels planted on the ground.
  • Continue to lower yourself until your knees are at a 90-degree angle or as low as you can comfortably go.
  • Pause at the bottom of the squat position.
  • Engage your quadriceps and glute muscles to push through your heels and rise back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire movement.
  • Maintain a slow and controlled descent and ascent to maximize muscle activation.
  • Focus on keeping your body upright and maintain proper alignment.
  • Use a stable surface to hold onto for support if needed.
  • Gradually increase the depth of your squat as you become more comfortable and flexible.
  • To increase intensity, try incorporating a resistance band or holding onto dumbbells.
  • Ensure proper foot placement with your heels hip-width apart.
  • Don't forget to breathe! Inhale during the descent and exhale as you push through your heels to return to the starting position.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.
  • Include the sissy squat as part of a well-rounded lower body workout routine.


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