Reverse Sissy Squat

QuadsBodyweight (or foot anchor)

A kneeling bodyweight exercise designed to isolate the quads. It stretches and strengthens the front of the thighs under load while demanding strong core control.

How to do it

1Kneel on the floor with your thighs and torso forming a straight, vertical line.

2Keep your feet flat or tuck your toes under for stability.

3Squeeze your glutes and brace your core to maintain a straight line from knees to shoulders.

4Slowly lean backward by bending only at the knees, keeping your hips fully extended.

5Drive through your quads to pull yourself back up to the starting position.

Common mistakes

Hinging at the hips, which takes the tension off your quads.

Dropping backward too fast, placing unsafe, sudden stress on your knee joints.

Throwing your head back or arching your lower back, breaking your neutral spine alignment.

Breathing

Inhale as you lean back, and exhale as you pull yourself back up.

Make it harder or easier

To scale down, reduce the range of motion or hold onto suspension straps; to scale up, pause at the bottom for two seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.