Sissy squat

Bodyweight, optional support to hold

Also called sissy squats

Stand on the balls of the feet, bend the knees while leaning the torso back into a straight line, then rise back up.

Movement

Main movers get full credit for a set, helpers half.

Lower body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better3.5
Very good; among the better picks for the muscle. 2 sources.
- 4/5 Brutal and effective as a final quad exercise; one set of 20 to 40 is enough. Renaissance Periodization, The Most UNDERRATED Exercises For Every Body Part @ 12:17videoExpert opinion2025checked by AI
- 3/5 Probably the deepest quad stretch of any squat but hard to load and awkward; B tier. Jeff Nippard, The Best & Worst QUAD Exercises (Ranked Using Science) @ 11:12videoExpert opinion2024checked by AI
Loaded stretch higher is better5.0
Peak tension at a deep stretch. 1 source.
- 5/5 Pushing the hips forward at depth stretches and tenses the mid quad in a way leg extensions cannot, because the rectus femoris is shortened over the hip. Renaissance Periodization, The Most UNDERRATED Exercises For Every Body Part @ 12:17videoExpert opinion2025checked by AI