What muscles does Sissy Squat work?

Sissy Squat primarily targets the Quads, with secondary involvement from the stabilizer muscles. It is a isolation squat movement.

What is the best rep range for Sissy Squat?

The typical effective rep range for Sissy Squat is 8 to 15 reps per set using Bodyweight.

What are the most common mistakes on Sissy Squat?

Common form errors on Sissy Squat include: Bending at hips; Using momentum to bounce. Focus on: Push knees forward while leaning torso back; Keep torso and thighs aligned; Control the stretch in the quads.

All Exercises

Squat · Isolation

Sissy Squat

Targets Quads with an optimal working range of 8–15 reps.

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Primary Muscles

Quads

Typical Rep Range

8–15 reps

Quad Dominant

Equipment Tier

Bodyweight Only

Bodyweight

Movement Profile

Intermediate · Bilateral

Plane: Sagittal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Sissy Squat:

1 Push knees forward while leaning torso back
2 Keep torso and thighs aligned
3 Control the stretch in the quads

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

✕ Bending at hips
✕ Using momentum to bounce

Substitutions & Variations

Similar Exercises to Sissy Squat

Squat Bodyweight Only

Coaching Cues & Execution

Common Mistakes to Avoid

Similar Exercises to Sissy Squat

Bodyweight Squat

Pistol Squat

Back Squat

Box Squat

Bulgarian Split Squat

Front Squat