Sissy Squat Machine

QuadsSissy Squat Machine

A specialized machine squat that targets the quads with minimal spinal loading. The frame anchors your lower legs so you can safely lean back into deep knee flexion.

How to do it

1Step into the machine, locking your feet and shins securely under the pads so you feel balanced.

2Keep your torso and thighs in a straight line with a neutral spine.

3Slowly lower down by bending your knees and leaning your rigid torso back.

4Descend to a comfortable depth where you feel a deep stretch in your quads.

5Drive your feet into the footplate and contract your quads to return to the top.

Common mistakes

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

Dropping down too fast, dumping harsh impact straight into your knee joints.

Overarching your lower back as you push back up.

Breathing

Inhale as you lower down and lean back; exhale as you drive back up to the top.

Make it harder or easier

To make it easier, reduce your depth. To make it harder, hold a weight plate against your chest.

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.