Sissy Squat

The quad sculptor — old-school bodybuilding movement that isolates quadriceps through extreme knee flexion and backwards torso lean

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⚡ Quick Reference

Aspect	Details
Pattern	Squat (Isolation Variant)
Primary Muscles	Quads
Secondary Muscles	Core, Hip Flexors
Equipment	Bodyweight, Optional Sissy Squat Bench
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Stance: Feet hip-width or narrower, close together
   • Toes pointing forward
2. Heel position: Rise up onto balls of feet (toes)
   • Heels should NOT touch ground during movement
3. Support: Hold pole, power rack, or sissy squat machine for balance
   • Light fingertip touch for balance only (beginners)
   • No support for advanced (hands across chest or behind head)
4. Torso position: Lean torso backward from knees
   • Body forms backward "C" shape
   • Knees, hips, and shoulders in straight line
5. Core: Brace core to maintain straight line from knees to shoulders

Equipment Setup

Equipment	Setting	Notes
Sissy Squat Bench	Ankle support at comfortable height	Ideal for learning movement
Power Rack/Pole	Within arm's reach	For balance support
Added Weight	Plate held to chest	Only after mastering bodyweight
Padding	Knee pad or mat	Optional for comfort

Setup Cue

"Imagine someone is pulling your shoulders backward while your knees push forward — become a backwards parenthesis"

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🔄 Execution

The Movement

🔧 Starting Position

What's happening: Creating backwards lean position

1. Stand with feet close together
2. Rise onto balls of feet (toes)
3. Lean torso backward from knees
4. Light support hold if needed
5. Brace core to maintain straight line
6. Knees directly over toes

Tempo: Establish position carefully

Feel: Balance challenge, already feeling quads engage

⬇️ Lowering Phase

What's happening: Controlled descent via knee flexion

1. Bend knees while maintaining backward lean
2. Knees track forward over toes (significantly)
3. Torso remains in straight line from knees to shoulders
4. Lower until thighs nearly parallel to ground (or deeper)
5. Heels stay elevated throughout
6. Breathing: Inhale on descent

Tempo: 2-3 seconds (controlled, feel the stretch)

Feel: Intense quad stretch, especially rectus femoris and VMO

Critical: This is OPPOSITE of normal squat — knees go forward, torso leans back

⏸️ Bottom Position

What's happening: Maximum quad stretch under tension

1. Knees at 90-120° flexion
2. Shins nearly horizontal
3. Torso still leaning backward
4. Maximum stretch in quads
5. Brief pause or immediate reversal

Common error here: Losing backwards lean and sitting into hips (becomes regular squat)

Feel: Extreme quad burn and stretch, intense VMO activation

⬆️ Raising Phase

What's happening: Quad-driven knee extension

1. Extend knees powerfully
2. Maintain backward lean throughout
3. Drive through balls of feet
4. Core stays tight to prevent hip flexion
5. Breathing: Exhale on ascent

Tempo: 1-2 seconds (controlled, powerful)

Feel: Pure quad contraction, minimal hip involvement

Critical: Don't let hips pike — maintain straight line from knees to shoulders

🔝 Top Position

What's happening: Return to starting position

1. Knees fully extended (soft lock)
2. Still on balls of feet
3. Backward lean maintained
4. Reset breath for next rep
5. Maintain balance and control

Note: Some lifters remain slightly flexed at top to maintain constant tension

Key Cues

Primary Cues

• "Lean back from your knees like a limbo stick" — establishes correct body line
• "Knees forward, chest back" — oppositional movement pattern
• "Heels never touch ground" — maintains calf engagement and balance
• "VMO burn is the goal" — targets inner quad intensely
• "Straight plank from knees to shoulders" — prevents hip flexion

Tempo Guide

Goal	Tempo	Example
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Metabolic	2-0-2-0	2s down, no pause, 2s up, constant tension
Eccentric Focus	5-2-2-0	5s down, 2s pause, 2s up, brutal

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension from extreme flexion	█████████░ 95%
Rectus Femoris	Dual action: knee extension + resisting hip extension	█████████░ 95%
VMO	Emphasized through deep knee flexion and forward knee travel	█████████░ 90%
Vastus Lateralis/Medialis	Knee extension throughout ROM	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Core	Maintains rigid torso in backwards lean	██████░░░░ 60%
Hip Flexors	Eccentrically control hip position, prevent hyperextension	█████░░░░░ 50%

Stabilizers

Muscle	Role
Calves (Gastrocnemius)	Maintain heel elevation, ankle stability
Tibialis Anterior	Stabilize ankle dorsiflexion

Muscle Emphasis

Why sissy squats are unique:

• Highest rectus femoris activation of any quad exercise (stretched at hip due to lean)
• Extreme VMO emphasis due to deep knee flexion and forward knee travel
• Minimal glute involvement — opposite of regular squats
• Open kinetic chain-like despite being weight-bearing (isolated quad action)

Compared to leg extension:

• More functional (weight-bearing)
• Greater VMO activation
• Involves balance and stabilization
• More "old-school bodybuilding" mystique

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Sitting back into hips	Turns into regular squat	Defeats purpose, loses quad isolation	Maintain backward lean, cue "chest back"
Heels touching ground	Weight shifts, balance lost	Reduces calf involvement, easier (cheating)	Stay on balls of feet entire time
Pike at hips	Torso folds forward	Loses tension, hip flexors take over	Rigid plank from knees to shoulders
Too much support hold	Using arms to assist	Not challenging quads adequately	Light fingertips only, progress to no support
Going too deep too soon	Knee pain, cannot control	Injury risk, poor form	Start with partial ROM, build depth gradually
Knees caving inward	Valgus collapse	Patellar stress	"Knees out" cue, reduce depth

Most Common Error

Losing the backwards lean and sitting into a regular squat — this completely changes the exercise from quad isolation to normal squat pattern. Film yourself from the side. Your torso should lean BACK as knees bend forward.

Self-Check Checklist

• Heels elevated entire movement
• Torso maintains backward lean (not upright)
• Straight line from knees through hips to shoulders
• Knees track forward over toes significantly
• Feel it intensely in quads, especially VMO
• Minimal glute or hip involvement

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🔀 Variations

By Difficulty

Assisted (Easier)

Variation	Assistance Method	Best For
Support Hold	Hold pole/rack with both hands	Learning movement
Partial ROM	Only descend 1/4 to 1/2 way	Building strength
Sissy Squat Bench	Machine locks ankles, provides stability	Perfecting form
Wall Support	Back against wall for guidance	Balance issues

Bodyweight (Standard)

Variation	Details
No support	Hands across chest or behind head
Full ROM	Thighs to parallel or below
Controlled tempo	2-3s eccentric

This is the "standard" most should work toward

Advanced (Harder)

Variation	Progression	Difficulty Increase
Weighted	Hold plate to chest (10-45lbs)	30-50% harder
Single-Leg	One leg at a time	100% harder
Deep ROM	Thighs below parallel, shins nearly horizontal	40% harder
Paused	3-5s pause at bottom	60% harder
Deficit	Stand on platform, lower deeper	50% harder

By Equipment

Equipment	Variation	Advantages
Bodyweight	Standard sissy squat	Anywhere, anytime
Sissy Squat Bench	Machine-assisted	Perfect form, safe learning
Weight Plate	Held to chest	Progressive overload
Resistance Band	Around waist, anchored forward	Accommodating resistance
Dumbbell	Single DB held to chest	Adjustable loading

Similar Exercises

Exercise	Similarity	Difference
Reverse Nordic Curl	Knee extension emphasis	More hamstring eccentric, seated
Spanish Squat	VMO emphasis	Band around knees, wall support
Leg Extension	Quad isolation	Machine-based, seated
Peterson Step-Up	VMO targeted	Step-up pattern, forward lean

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-10	2 min	Bodyweight or weighted	1-2
Hypertrophy	3-5	10-15	90s	Bodyweight or light weight	2-3
Endurance	2-4	15-20+	60s	Bodyweight	3-4
VMO Emphasis	3-4	12-15	90s	Bodyweight, slow tempo	2-3

Workout Placement

Program Type	Placement	Rationale
Leg day	After compound movements	Quad accessory/finisher
Bodybuilding	Third or fourth exercise	Isolation after squats/leg press
Knee health protocol	Second exercise	VMO strengthening
Circuit training	Middle or end	Bodyweight, no equipment needed

Not a Primary Movement

Sissy squats are an ACCESSORY exercise. Never program as first movement. Always after squats, leg press, or other compound lifts. Use to finish off quads or target VMO specifically.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	2-3 sets, partial ROM
Intermediate	1-2x/week	3-4 sets, full ROM
Advanced	2x/week	4-5 sets, weighted or paused

Knee Stress

Don't program sissy squats multiple days in a row. Allow 48-72 hours between sessions. High patellar tendon stress requires recovery.

Progression Scheme

Progressive Overload Path

1. Master form with support (partial ROM)
2. Remove support (hands on chest)
3. Increase depth (full ROM)
4. Add tempo (3-5s eccentric)
5. Add weight (10-45 lbs)
6. Single-leg (bodyweight)

Don't rush. Each step may take 4-8 weeks.

Sample Leg Day Integration

Bodybuilding Focus

Exercise	Sets x Reps	Notes
Back Squat	4x8	Primary strength
Romanian Deadlift	3x10	Hamstrings
Sissy Squat	3x12	Quad isolation
Leg Curl	3x12	Hamstring isolation
Calf Raise	4x15	Finish

VMO Strengthening (Knee Health)

Exercise	Sets x Reps	Purpose
Goblet Squat	3x10	Warmup, pattern
Spanish Squat	3x15	VMO activation
Sissy Squat	3x12	VMO strength
Terminal Knee Extension	3x20	VMO endurance

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Wall Sit	Building quad endurance
Assisted Sissy Squat	Learning movement pattern
Spanish Squat	VMO work without extreme knee flexion
Partial ROM Sissy Squat	Building strength progressively

Progressions (Harder)

Exercise	When Ready	Link
Weighted Sissy Squat	Can do 3x15 bodyweight with perfect form
Single-Leg Sissy Squat	Excellent balance and quad strength
Deficit Sissy Squat	Want increased ROM and difficulty

Alternatives (Same Goal, Different Movement)

Quad Isolation

Alternative	Advantage	Equipment
Leg Extension	Easier to load progressively	Machine
Spanish Squat	Less knee stress, VMO focus	Band, wall
Reverse Nordic Curl	Similar pattern, different challenge	Bodyweight
Hack Squat	Machine-guided quad emphasis	Machine

VMO Development

Alternative	VMO Activation	Method
Spanish Squat	High	Band around knees, wall support
Peterson Step-Up	Very high	Knee forward over toes
Terminal Knee Extension	Moderate	Band resistance, end-range
Sissy Squat	Very high	This exercise

Bodyweight Quad Work

Alternative	Portability	Difficulty
Sissy Squat	Anywhere	Advanced
Reverse Nordic	Need anchor	Advanced
Bulgarian Split Squat	Need bench	Moderate
Wall Sit	Anywhere	Beginner

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Patellar tendonitis	High stress on patellar tendon	Avoid entirely until healed, use Spanish squat
Patellofemoral pain	Extreme knee flexion aggravates	Partial ROM only or avoid
Meniscus issues	Shear forces at deep flexion	Avoid or use very limited ROM
Quad tendon issues	High tension on quad tendon	Avoid, use leg extension instead
Knee instability	Balance demands can aggravate	Use sissy squat bench for stability

Absolute Contraindications

Do NOT perform sissy squats if you have:

• Acute knee injury or inflammation
• Active patellar tendonitis or tendinopathy
• Recent knee surgery (within 6 months without clearance)
• Severe patellofemoral pain syndrome
• Meniscus tear (without surgical clearance)

Use Leg Extension or Spanish Squat instead.

Injury Prevention

Strategy	Implementation
Progress slowly	Add 1-2 reps per week, not weight
Partial ROM first	Master 1/4 range before going deeper
Warmup thoroughly	10 minutes cardio, leg swings, bodyweight squats
Use support initially	Don't let ego rush progression
Listen to pain	Sharp pain = stop immediately
Strengthen VMO first	Spanish squats, terminal knee extensions

Pain vs Burn

Feeling	Interpretation	Action
Burning in quads	Good — muscle fatigue	Continue, this is the goal
Stretch in quads	Good — lengthening under tension	Continue, control descent
Sharp knee pain	Bad — joint stress	Stop immediately, reduce ROM
Clicking with pain	Bad — potential structural issue	Stop, assess with professional
Patellar tendon pain	Bad — tendon irritation	Stop, rest, ice

Most Common Injury

Patellar tendonitis from progressing too aggressively. This exercise places extreme stress on the patellar tendon. If you feel pain at the front of your knee (just below kneecap), stop and rest. Return at lighter intensity.

Safe Failure

How to safely exit a failed rep:

1. Use support — grab pole/rack with hands
2. Extend knees — assist yourself up with arms
3. Stand upright — return to neutral position
4. Rest — don't immediately retry

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Knee	Flexion/Extension	90-130° flexion	🔴 Very High
Hip	Minimal extension	Near-neutral or slight extension	🟡 Moderate
Ankle	Plantarflexion	Maintained on toes	🟡 Moderate
Spine	Extension maintenance	Slight extension held	🟢 Low

Mobility Requirements

Joint	Requirement	Test	If Limited
Knee	120°+ flexion	Can touch heels to butt standing	Knee flexion stretches, gradual ROM progression
Ankle	Plantarflexion strength	Can stand on toes 30+ seconds	Calf raises, balance work
Hip	Neutral to slight extension	Can maintain straight line	Hip flexor stretches

Unique Joint Demands

Sissy squats place the highest patellar tendon stress of any common exercise due to:

• Extreme knee flexion angle
• Shear forces with knees forward
• Bodyweight + lever arm length

This makes it both highly effective for quad development AND high-risk for knee issues. Healthy knees required.

Patellar Tendon Loading

The sissy squat creates extreme patellar tendon tension through:

1. Knee angle — deep flexion increases quadriceps lever arm
2. Forward knee travel — increases shear stress
3. Backwards lean — creates long resistance arm

Result: 3-4x bodyweight force through patellar tendon at bottom position

For comparison:

• Regular squat: 2-3x bodyweight on patellar tendon
• Leg extension: 2-2.5x bodyweight
• Sissy squat: 3-4x bodyweight

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❓ Common Questions

Why is it called a "sissy" squat?

Despite the name, sissy squats are brutally difficult. The name likely comes from:

1. Sisyphus (Greek mythology) — the king condemned to roll a boulder uphill eternally. The exercise mimics his punishment through quad-burning repetitions.

2. Old bodybuilding culture — "sissy" was used ironically because the exercise looks easier than it is.

The exercise has nothing to do with being weak — it's one of the most challenging quad exercises in existence.

Are sissy squats bad for your knees?

It depends on your knees.

Safe for: Healthy knees with no history of injury Risky for: Anyone with knee issues (tendonitis, meniscus, patellofemoral pain)

The exercise places high stress on the patellar tendon and knee joint. This can:

• Strengthen the structures if done progressively with healthy knees
• Injure if you have existing issues or progress too fast

Start conservatively, use partial ROM, and stop if you feel sharp pain.

Can I do sissy squats instead of leg extensions?

Yes, but they're much harder. Sissy squats:

• Require balance and coordination
• Cannot be loaded as progressively
• Place more knee stress
• Are more functional (weight-bearing)

Better approach: Use both. Leg extensions for progressive overload and higher volume. Sissy squats for variety and challenge.

How deep should I go?

Beginners: Partial ROM (45-60° knee flexion) until you build strength Intermediate: To parallel (90° knee flexion) Advanced: Below parallel (120°+ knee flexion, shins nearly horizontal)

Depth should be determined by:

1. Your strength level
2. Your knee health
3. Your control throughout the movement

Never force depth. Build it gradually over months.

I feel this in my hip flexors, not quads. What's wrong?

You're likely breaking at the hips (piking) instead of maintaining a straight line. Cues:

• "Rigid plank from knees to shoulders"
• Brace core harder
• Reduce ROM until you can maintain position
• Use lighter load or assisted variation

Film yourself from the side. Your torso should be a straight line leaning back, not folded at hips.

Can I build big quads with just sissy squats?

Not optimally. While sissy squats provide excellent quad stimulation, you need:

1. Progressive overload — hard to add weight to sissy squats
2. Variation — different angles and exercises
3. Volume — difficult to accumulate high volume with this exercise

Better plan:

• Back squats for overall quad mass and strength
• Leg press for volume
• Sissy squats for VMO emphasis and sculpting
• Leg extensions for isolation

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📚 Sources

Biomechanics & Muscle Activation:

• Escamilla, R.F. et al. (1998). Biomechanics of the Knee During Closed Kinetic Chain Exercises — Tier A
• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• Contreras, B. et al. (2016). Quadriceps EMG Activity During Different Exercises — Tier A

Knee Safety & Patellar Loading:

• Escamilla, R.F. (2001). Knee Biomechanics of the Dynamic Squat Exercise — Tier A
• Stensdotter, A.K. et al. (2003). Quadriceps Activation in Closed and Open Kinetic Chain Exercise — Tier A

Bodybuilding & Historical Context:

• Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding — Tier C
• Poliquin, C. (1997). The Poliquin Principles — Tier C
• Gironda, V. (1970s). Sissy Squat Methodology — Tier C (Historical)

VMO Training:

• Irish, S.E. et al. (2010). The Effect of Closed Kinetic Chain Exercises on VMO — Tier B
• Stensdotter, A.K. (2003). Quadriceps Femoris Muscle Activity in Rising From Sitting — Tier A

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For Mo

When to recommend this exercise:

• User wants to target VMO specifically (knee aesthetics, stability)
• User is advanced lifter with healthy knees seeking quad development
• User wants bodyweight quad exercise for home training
• User is bodybuilder looking for "finishing" movement
• User has mastered basic squat patterns and wants challenge

Who should NOT do this exercise:

• Anyone with current or recent knee pain → Suggest Leg Extension or Spanish Squat
• Patellar tendonitis or tendinopathy → Absolutely avoid, use Spanish Squat
• Beginners to strength training → Master Goblet Squat and Back Squat first
• People with poor balance → Start with Sissy Squat Machine or assisted version

Key coaching cues to emphasize:

1. "Lean back from your knees like a limbo — become a backwards C"
2. "Knees forward, chest back — opposite of regular squats"
3. "Heels never touch the ground"
4. "VMO should burn intensely — that's the goal"
5. "Start with partial ROM and support — don't rush"

Common issues to watch for in user feedback:

• "I feel it in my knees, not quads" → Sharp pain = stop. Reduce ROM or avoid exercise
• "I keep falling backward" → Normal, use support hold until balance improves
• "I can't keep my torso straight" → Core weakness, use lighter ROM
• "I feel it in hip flexors" → Breaking at hips, needs better plank position

Programming guidance:

• Pair with: Squats, leg press, Romanian deadlifts (after these)
• Avoid same day as: Other high knee-stress exercises (heavy leg extensions)
• Typical frequency: 1-2x per week maximum
• Place at end of leg workout as accessory/finisher

Progression signals:

• Ready to progress when: 3x12 with perfect form, no pain, controlled tempo
• Regress if: Any sharp knee pain, cannot maintain form, balance failing
• Add weight when: Bodyweight version feels easy for 3x15
• Stop if: Patellar tendon pain developing

Red flags:

• Sharp pain below kneecap → patellar tendon stress, stop immediately
• Knees caving inward → form breakdown, reduce difficulty
• Cannot maintain backward lean → too difficult, needs regression
• Pain lasting after workout → overuse, reduce frequency/volume

Important clinical note: This exercise has highest patellar tendon stress of common movements. Screen carefully for knee issues before recommending. When in doubt, suggest Spanish squat or leg extension instead.

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Last updated: December 2024