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Last updated February 2, 2026
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adductorscalveshamstringsquadriceps
Sissy Squat
Lock your feet into the machine. Lean your torso back while bending your knees, keeping your hips extended. Pull yourself back up using only your quads.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
deep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Keep your hands on your hips or hold onto a wall or a sturdy object for balance.
- Step 2Position Your Feet
- Point your toes slightly outward to maintain balance.
- Ensure your weight is distributed evenly on your feet.
- Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Keep your back straight and your chest up.
- Step 4Begin the Squat
- Bend your knees and lower your body while keeping your heels on the ground.
- Lean back slightly while keeping your knees forward, ensuring they do not go past your toes.
- Step 5Lower Your Body
- Continue to lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
- Maintain a straight line from your knees to your hips.
- Step 6Return to Starting Position
- Push through your heels to rise back to the starting position.
- Keep your core engaged and maintain good posture as you stand up.
- Step 7Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form throughout each squat.