Sissy Squat

QuadsBodyweight

Bodyweight leg movement designed for strict quad isolation. Places no heavy load on the spine while testing balance and knee stability.

How to do it

1Stand tall with your feet hip-width apart and hands in front or on your hips.

2Rise onto the balls of your feet and bend your knees, pushing them forward.

3Lean your torso back so your hips and torso stay in one continuous straight line.

4Lower down to a comfortable knee depth while keeping full tension on your quads.

5Drive through your quads to smoothly return up to the standing vertical position.

Common mistakes

Hinging at the hips as you lean back, taking load off the quads.

Dropping down too fast, putting sudden force into your knee ligaments.

Losing balance and tipping sideways, reducing movement safety and force.

Breathing

Inhale as you lower your body and bend your knees. Exhale as you push back up to standing.

Make it harder or easier

To regress, hold onto a stable support for balance.

To progress, increase your depth and pause at the bottom of each rep.

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.