Sissy Squat
Quick Information
Category
Hypertrophy
Difficulty
Advanced
Equipment
Bodyweight
Primary muscle group
Quadriceps
Secondary muscle groups
Hip Flexors, Trunk
Movement pattern
Knee Extension
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding
Overview
Purpose. Load the quadriceps in a lengthened position and build knee tissue tolerance.
How it fits the system. An advanced-level knee extension entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Quadriceps
Secondary muscles
Hip Flexors, Trunk
Movement pattern
Knee Extension
Equipment
Bodyweight
Difficulty
Advanced
How to Perform
- Stand tall and hold a rail or upright lightly for balance.
- Rise onto the balls of the feet with the knees together.
- Keep the hips extended and the body in a straight line from knee to shoulder.
- Let the knees travel forward as you lean back.
- Descend as far as you can control, then reverse.
- Squeeze the quadriceps to return to standing.
Coaching Cues
- Keep the hips locked out the whole time.
- Only go as deep as you can control.
- Build up range gradually over weeks.
Common Mistakes
- Breaking at the hips and turning it into a squat.
- Dropping into the bottom without control.
- Progressing range too quickly and irritating the knees.
Progressions & Regressions
Progressions
Reduce hand support, then add load held at the chest.
Regressions
Use a strap or rail for more support and a shorter range.
When to Use It
When to use
As quadriceps hypertrophy work and knee tissue preparation.
When not to use
With current patellar tendon or knee joint pain.
Programming
3 sets of 8 to 12 reps.
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