Exercise library
Sissy Squat
Quads · Squat
Generic squat demo. Follow the steps below for this exact exercise.
SquatIsolation
A leaning-back knee-dominant squat that isolates the quads through a long stretch.
- Difficulty
- Hard
- Tracking
- Measured in reps
Muscles worked
Quads
Equipment
Bodyweight
How to do it
- Stand tall and hold a doorframe or upright with one hand for balance.
- Rise onto the balls of your feet and let your knees travel forward as you lean your torso back.
- Keep your hips, knees and shoulders in one line and lower until you feel a strong stretch in your quads.
- Push through the balls of your feet to return to standing, squeezing your quads at the top.
Coaching cues
- Start with a small range and add depth over several weeks, this is demanding on the knees.
- Stop immediately if you feel sharp knee pain rather than muscle burn.