How to do the Sissy Squat
Step by step
- Stand tall holding a support with one hand, rising up onto the balls of your feet.
- Let your knees travel forward as you lean your torso back to stay balanced.
- Lower down by bending the knees, feeling a strong stretch in the front of the thighs.
- Push back up through your quads to return to standing.
The thing people get wrong
Keep the knee range pain-free and hold support the whole time - this puts a lot of load on the knees, so stop if you feel any joint pinch.
Coaching cue
Squeeze your glutes and keep your hips, knees and shoulders in one straight line as you lean back.
Stay safe
Keep a firm grip on your support the whole time so you cannot fall backward if your balance goes.
Make it easier or harder
- Easier: Hold the support with both hands and lower only a few inches.
- Harder: Take four seconds to lower on every rep.
Muscles worked
- Primary: Quads
- Secondary: Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.