Sissy Squat
Build lower-body strength and leg drive with squat-pattern knee and hip extension.
Primary Muscle
Quads
Secondary Muscles
Minimal secondary emphasis
Difficulty
Advanced
Equipment
Bodyweight
Primary
Quads
Equipment
Bodyweight
Level
Advanced
Exercise Overview
Build lower-body strength and leg drive with squat-pattern knee and hip extension.
Muscles Worked
Primary
Why Perform This Exercise?
- Builds leg strength and muscle mass
- Improves hip and knee coordination
- Supports athletic power and daily movement
- Foundation for lower-body progression
Equipment Required
Required
Bodyweight
Alternative Equipment
Technique
- 1.Set feet, brace core, and break at hips and knees together.
- 2.Keep knees tracking over toes with chest up.
- 3.Descend to consistent depth you can control every rep.
- 4.Drive through mid-foot to stand without collapsing forward.
Coaching Cues
Key Cue
Spread the floor with your feet and keep your chest proud.
Focus on one cue at a time until the movement feels automatic.
Common Mistakes
- Knees caving inward
- Heels lifting off the floor
- Rounding the lower back at depth
Progression Example
RAMM automatically adjusts future targets based on what you complete in each workout — including per-day goals when the same exercise appears on different training days.
Frequently Asked Questions
What muscles does Sissy Squat work?
Sissy Squat primarily targets Quads. Secondary emphasis includes supporting stabilizer muscles. This compound movement uses a squat pattern, making it effective for building strength and control in those muscle groups when programmed with consistent technique.
Is Sissy Squat good for beginners?
Sissy Squat is rated Advanced difficulty. It is best for trainees with solid core control and experience. Beginners should progress toward it with simpler variations first. Use controlled reps and stop before form breaks down.
How many sets should I perform for Sissy Squat?
Most programs use 3–4 working sets of 8–15 reps depending on goal. Rest 2–3 minutes between sets for heavy work. RAMM adjusts future targets based on what you actually complete in each workout.
Can I do Sissy Squat at home?
Sissy Squat requires minimal equipment and can usually be done at home with enough space and a stable setup.