Sissy Squat

Sissy Squat is an intermediate isolation push using bodyweight. It loads Quadriceps.

Why this lift

The Sissy Squat is a intermediate isolation push lift. It primarily loads Quadriceps. Abs, Calves help. You need bodyweight. Most programs place it after your main compounds, as accessory work. You may also hear it called Sissy Squats.

Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Quadriceps
• Secondary: Abs, Calves

Setup

• Set bodyweight and take a stance you can own. Brace before you descend.

How to do it

1. Sit between the hips and knees together. Load Quadriceps through the whole foot.
2. Drive up to a tall lockout without dumping the knees in.

Coaching cues

• Knees track over the toes.
• Stay braced from unrack to rack.

Common mistakes

• Knees caving. Push the floor apart; reduce the load.
• Collapsing the chest. Big breath and a proud torso.

How to program it

Treat the Sissy Squat as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Sissy Squat does not agree with you, Assault Bike trains Quadriceps with a different setup.

Related lifts

• Assault Bike Quadriceps
• Barbell Back Squat Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps

FAQ

What muscles does the Sissy Squat work?

The Sissy Squat works Quadriceps (primary), Abs, Calves (secondary).

What equipment do I need for the Sissy Squat?

You need bodyweight.

Is the Sissy Squat suitable for beginners?

Not as a first-week lift. The Sissy Squat is marked intermediate — learn a simpler variation from the related lifts below, then come back.