Eccentryx / Exercise Atlas / legs
Sissy squat
Stand, hold support, lean back and rise onto toes as knees drive forward.
Muscles
- Primary
- quads
- Supporting
- hip flexors, knee stability
Mechanics
- Pattern
- squat
- Equipment
- bodyweight
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- 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.
Watch for
- Rounding the lower back under load
- Collapsing heels before reaching end range
- Letting knees cave inward on the return
Substitutions
- Leg extension
- Heel-elevated goblet squat