Sissy Squat
Squat with support! Master form & build strength with less stress on your joints. Perfect for beginners or rehab.
The Sissy Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and lower back. You'll need: sissy squat machine.
Required Equipment
Sissy Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Sissy Squat Variations and Alternatives
How to do the Sissy Squat
Stand with your back against the pad of a squat machine or similar apparatus, with your feet at shoulder-width apart. The equipment should support some of your body weight.
Cross your arms in front of your chest or extend them in front of you for balance.
Slowly bend your knees and lower your body as if you're sitting back into a chair, keeping your back straight and against the pad.
Lower yourself until your thighs are at least parallel to the floor, ensuring your knees do not extend past your toes.
Press down through your heels and reverse the motion, bringing your body back up to the starting position.
Repeat the movement for the desired number of repetitions and sets, maintaining proper form throughout each squat.
Ensure you perform the exercise with controlled movements, and adjust the support level of the machine as needed to suit your fitness level.
---
Sissy Squat FAQs
What muscles does the Sissy Squat work?
The Sissy Squat mainly works the quads and glutes & hips, with help from the hamstrings and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Sissy Squat?
Sissy squat machine.
Is the Sissy Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Sissy Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sissy Squat variations and alternatives?
Similar exercises include the Box Bodyweight Squat, Bodyweight Wall-Supported Half Sissy Squat, Bodyweight Kneeling Sissy Squat and Bodyweight Supported Single-Leg Squat.
Training calculators
Work out the numbers behind your training before your next session.