Sissy Squat

A quad-dominant isolation exercise performed without external weight, where you lean backward while bending your knees. Creates intense quadriceps stimulus through knee extension emphasis.

Instructions

1. Stand upright facing a wall or holding a sturdy object for light balance support.
2. Position your feet hip-width apart with toes pointing forward.
3. Hold onto your support lightly; use minimal assistance.
4. Lean your torso backward while simultaneously bending your knees.
5. Continue leaning back and bending knees until your torso is approximately 45 degrees from vertical.
6. Your weight should shift forward toward your toes as you lean back.
7. Extend your knees and return to the starting upright position.
8. Repeat for the prescribed number of repetitions.

Tips

• This movement places significant stress on the knees; build gradually into it.
• Light balance support is fine; use just enough to assist if needed.
• The backward lean creates intense quadriceps activation through knee extension emphasis.
• Perform controlled, deliberate movements; avoid rapid, jerky motion.
• Start with 5-10 reps and build volume gradually as comfort improves.
• This exercise is quad-specific but can be uncomfortable for those with knee issues.
• Can be progressed by holding a dumbbell at your chest for added resistance.