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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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