Sissy squat
A bodyweight squat variation that isolates the quadriceps with the knees travelling forward.
- Muscle group: Legs
- Equipment: Bodyweight
- Difficulty: Advanced
Also known as: Bodyweight sissy squat, Quad-focused squat, Sissy-squat, Knæbøj på tæer
How to do it
- Stand tall holding a stable support, with your feet close together and heels slightly raised.
- Lean back slightly and let your knees travel forward as you lower, keeping a straight line from knees to shoulders.
- Squeeze the quads to rise back to standing under control.
Common mistakes
- Going too deep too soon, which can be hard on the knees.
- Bending at the hips so the straight body line is lost.
Alternatives
Watch a video demonstration on YouTube
“How To: Sissy Squat” by ScottHermanFitness (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.