Muscles worked
What the sissy squat trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick a support. Stand next to or in front of something solid you can hold at about hip to chest height, such as a squat rack upright, a door frame or a heavy bench. It is for balance only, not for pulling yourself up.
- 02
Feet. Stand with your feet about hip width apart, toes pointing forward or turned out slightly, close enough to the support that your arm is relaxed and bent.
- 03
Get tall. Squeeze your glutes, brace your abs and stand with your hips fully straight. This straight line from knees to shoulders is the position you keep for the whole rep.
- 04
Up on your toes. Rise onto the balls of your feet. Your heels stay off the floor from the first rep to the last.
Step by step
How to do the sissy squat
- 01
Knees forward. Let your knees travel forward over your toes while your hips stay straight. Your body tilts back as one piece as your knees move.
- 02
Lower slowly. Keep lowering under control, taking two to three seconds, with your torso and thighs in one line. You should feel a strong stretch through the front of your thighs.
- 03
Find your depth. Go only as low as you can control and come back from. Beginners may stop a few inches down; with practice, some lifters lower until their knees are close to the floor.
- 04
Drive back up. Push your knees back and straighten your legs to rise, keeping your hips straight and heels up until you are standing tall again.
- 05
Reset. Stand fully upright between reps with glutes squeezed before the next one. Use the support only as much as you need to stay balanced.
Cues to say in your head
- Heels up the whole set
- Straight line, knees to shoulders
- Squeeze your glutes
- Knees forward, lean back
- Slow on the way down
- Drive the knees back
Fix these first
Common mistakes
Sitting the hips back like a normal squat
Keep your glutes squeezed and your hips straight. The bend happens at the knees, not the hips.
Heels dropping to the floor
Stay on the balls of your feet for every rep. Rising onto your toes is what lets your knees travel forward.
Pulling yourself up with your arms
Hold the support lightly with one hand. If you need to pull, shorten the range until your legs can do the work.
Dropping into the bottom
Lower slowly and stop at a depth you can control. Falling into the bottom puts sudden load on the knees.
Going too deep too soon
Start with a small range and add depth over weeks as it feels smooth. Full depth is a goal, not a starting point.
Arching the lower back
Brace your abs and keep your ribs down so your torso stays in line with your thighs instead of bending backwards.
Stay safe
The sissy squat puts the knees through a deep bend under bodyweight, and how well it suits each person's knees is debated, so build up gradually. Always hold a solid support, lower slowly and work in a range you can rise from. If a rep stalls, use the support to stand up or lower to your knees on the floor in a controlled way. Stop if you feel sharp or lingering knee pain rather than muscle effort, and check with a physio or doctor if it continues.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 8 to 15 | 60–75% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 15 to 25 | 50–60% 1RM | 1 to 1.5 min |
| Technique | 2 to 3 | 5 to 8 | 40–55% 1RM | 1 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–129lb
2 to 3 sets of 15 to 25 reps, 1 to 1.5 min rest. Good as a finisher after your main squat or leg press work. Stop when depth or control starts to slip.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Sissy Squat questions
What muscles does the sissy squat work?
Mainly the quads, with the rectus femoris tending to work hard because your hips stay straight while your knees bend. Your abs, glutes and calves hold your body in position.
Is the sissy squat bad for your knees?
It is debated, and it tends to depend on the person and how gradually they build up. Many lifters use it without trouble by starting with a small range, lowering slowly and adding depth over time; stop if it causes knee pain.
What is a sissy squat machine?
It is a small frame or bench that locks your feet or heels in place and pads the backs of your calves, so you can lean back without holding on. The movement is the same, and you can do it with just bodyweight and a support.
How do I make sissy squats easier or harder?
Make them easier by shortening the range and leaning more on the support. Make them harder by going deeper, slowing the lowering, or holding a weight plate against your chest.
How many sets and reps of sissy squats should I do?
Most people do 3 to 4 sets of 8 to 15 reps near the end of a leg workout. Beginners can start with 2 to 3 short-range sets of 5 to 8.
Train in Protocol
Log your sissy squat by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.