# Sissy Squat

URL: https://heatsy.app/ex/sissy-squat

Also known as: Sissy Squats, Bodyweight Sissy Squat, Sissy Squat Lean-Back, Sissy Squat Bodyweight, Standing Sissy Squat

Body region: Legs

## Muscles

- Main: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Iliopsoas, Gluteus Maximus, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Technique

1. Stand with the feet hip-width apart and hold a post, rack or door frame with one hand for balance.
2. Rise onto the balls of the feet and lean the torso back as the knees travel forward and down.
3. Keep a straight line from the knees to the shoulders as you lower toward the floor to a depth you control.
4. Squeeze the quads to pull the knees back and the body upright.
5. Lower the heels and rest.

### Cues

- Keep the hips pushed forward, with the body in one line.
- Go only as deep as you can control.
- Progress slowly; start with a small range.

### Common mistakes

- Folding at the hips instead of keeping a straight line.
- Dropping quickly into the bottom, which is hard on the knees.
- Letting go of the support and falling backward.
- Doing it with knee pain.

## Variations

- [Weighted Sissy Squat](https://heatsy.app/ex/weighted-sissy-squat)

## Alternatives

- [Leg Extension](https://heatsy.app/ex/leg-extension)
- [Bodyweight Squat](https://heatsy.app/ex/bodyweight-squat)
- [Bodyweight Split Squat](https://heatsy.app/ex/split-squat)