What should I feel during Sissy squat?

Deep quad burn through the teardrop; knees track over toes throughout.

What are common mistakes with Sissy squat?

Rounding the lower back under load; Collapsing heels before reaching end range; Letting knees cave inward on the return

How do I progress Sissy squat?

Add a plate held at chest; increase range incrementally.

What can I do instead of Sissy squat?

Leg extension, Heel-elevated goblet squat

Sissy squat

Stand, hold support, lean back and rise onto toes as knees drive forward.

family=sissy squatpattern=squatforce=pushmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

quadsPRIME

hip flexors68

knee stability56

Primary: quads
Supporting: hip flexors, knee stability

Mechanics

Pattern: squat
Equipment: bodyweight
Geometry: 90° Alignment
Target feel: Deep quad burn through the teardrop; knees track over toes throughout.
Progression: Add a plate held at chest; increase range incrementally.
Regression: Shallow-range sissy squat until knee tracking is stable.

Common errors

Rounding the lower back under load
Collapsing heels before reaching end range
Letting knees cave inward on the return

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Knee-over-toe step-up Same pattern: squat · Shared equipment: bodyweight
Pistol squat Same pattern: squat · Shared equipment: bodyweight
Shrimp squat Same pattern: squat · Shared equipment: bodyweight
Walking lunge Same pattern: squat · Shared equipment: bodyweight
Cossack squat Same pattern: squat · Shared equipment: bodyweight

See all 33 quads exercises in the Atlas

Progression ladder

Beginner / regression: Shallow-range sissy squat until knee tracking is stable.
Standard: Sissy squat
Advanced / progression: Add a plate held at chest; increase range incrementally.

Atlas metrics

Movement pattern: squat
Primary target: quads
Supporting muscles: hip flexors, knee stability
Equipment: bodyweight
Joint geometry: 90° Alignment
Alternatives: 2 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Sissy squat?: Stand, hold support, lean back and rise onto toes as knees drive forward.
What should I feel during Sissy squat?: Deep quad burn through the teardrop; knees track over toes throughout.
What are common mistakes with Sissy squat?: Rounding the lower back under load; Collapsing heels before reaching end range; Letting knees cave inward on the return
How do I progress Sissy squat?: Add a plate held at chest; increase range incrementally.
What can I do instead of Sissy squat?: Leg extension, Heel-elevated goblet squat