Sissy Squat
The Sissy Squat primarily works the Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary activation of the Vastus Intermedius and stabilizer support from the Erector Spinae, Rectus Abdominis, Tibialis Anterior. It is a bodyweight isolation exercise at advanced difficulty.
The Sissy Squat is an advanced isolation exercise requiring no equipment, following a squat movement pattern. It primarily targets the Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary engagement of the Vastus Intermedius. This is a bilateral pushing movement, meaning both sides work together to generate force.
Forward-leaning squat emphasizing quadriceps with minimal glute involvement.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Advanced |
| Type | Isolation |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Femoris, Vastus Lateralis, Vastus Medialis |
| Secondary | Vastus Intermedius |
Muscles Worked
The Rectus Femoris, Vastus Lateralis, and Vastus Medialis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Vastus Intermedius assists as a secondary mover, contributing to force production without bearing the primary load. The Erector Spinae, Rectus Abdominis, Tibialis Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
- Primary Muscle Vastus Medialis (quadriceps)
Secondary Muscles
- Secondary Muscle Vastus Intermedius (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Tibialis Anterior (calves)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Bend at hips and knees, lowering body until thighs are parallel to floor.
- Drive through feet to return to standing position.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Femoris, Vastus Lateralis, Vastus Medialis) and can be substituted based on your equipment or variation preferences.
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