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Legs
Sissy Squat
A supported knee-dominant squat emphasizing the quadriceps.
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Target
Legs
Category
Lower body · Strength
Difficulty
Advanced
Sets
3
Reps
6-10
Execution
How to perform
1. Hold a stable support and begin with bodyweight on a level surface.
2. Brace your trunk and keep hips extended as the knees move forward and heels lift naturally.
3. Lean back as a controlled unit only through a pain-free knee range.
4. Extend your knees to return without bouncing; shorten the range or choose another squat if painful.
Suggested rest: 120-180 seconds between sets.
Technique
Key form tips
- 1Hold a stable support and begin with bodyweight on a level surface
- 2Brace your trunk and keep hips extended as the knees move forward and heels lift naturally
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.