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Sissy Squat - Instructions, Variations & Alternatives

Muscles involved

  • Quadriceps
  • Abdominals
  • Calves

How to perform

Sissy Squat - Starting position

Sissy Squat - Starting position

Sissy Squat - Muscle Under Tension

Sissy Squat - Muscle Under Tension

  1. Set up & Starting position (standing)
    Stand tall with the feet shoulder-width apart and toes pointing forward then get up on your toes. Hold one hand onto a sturdy equipment for support if necessary.

  2. Eccentric phase
    Slowly bend your knees while leaning backward so that your torso stay aligned with your upper legs. Your knees should move forward and your hips stay straight.
    Lower your body as far as possible or until your shins are parallel to the floor.

  3. Isometric hold (optional) - Hold this position for a second.

  4. Concentric phase
    Pull the knees in and lift torso to start position. Repeat.

Exercise Alternatives