Sissy Squat
Learn how to do the Sissy Squat with proper form and technique. This body weight exercise primarily targets your Quads, with secondary emphasis on Calves, Glutes.
How to Do the Sissy Squat
Follow these steps to perform the Sissy Squat with correct form:
- 1Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- 2Hold onto a stable object for balance if needed.
- 3Slowly lower your body by bending your knees and leaning back, keeping your torso upright.
- 4Continue lowering until your thighs are parallel to the ground or as far as you can comfortably go.
- 5Pause for a moment, then push through your heels to return to the starting position.
- 6Repeat for the desired number of repetitions.
Sissy Squat Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Sissy Squat?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Sissy Squat work?
The Sissy Squat primarily targets your Quads. Secondary muscles worked include Calves, Glutes. This makes it an effective exercise for developing your upper legs.
Do I need equipment for the Sissy Squat?
No. The Sissy Squat is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Sissy Squat with proper form?
Start by Stand with your feet shoulder-width apart and your toes pointing slightly outward. Hold onto a stable object for balance if needed. Slowly lower your body by bending your knees and leaning back, keeping your torso upright. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Sissy Squat?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Sissy Squat?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Sissy Squat best for?
The Sissy Squat fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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