QuadsBodyweightadvanced
Sissy Squat
The sissy squat isolates the quads by eliminating hip flexion. You lean back while bending at the knees, keeping your body in a straight line from knees to shoulders. Despite the name, it is an extremely difficult exercise.
How to Perform
1
Stand holding something for balance.
2
Rise up on your toes and lean back, bending only at the knees.
3
Lower until your knees reach maximum flexion.
4
Your body should form a straight line from knees to shoulders.
5
Push back up by extending your knees.
Common Mistakes to Avoid
Bending at the hips — the whole point is to isolate the knees.
Not having enough quad strength for the movement.
Rushing the eccentric.
Muscle Activation
Quads95%
Variations
Machine Sissy SquatSpanish Squat
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