Sissy Squat


  1. Position yourself on the sissy squat machine with your feet shoulder-width apart and your calves against the pads.
  2. Hold onto the support handle for balance and keep your torso upright.
  3. Engage your core muscles and keep your back straight.
  4. Lower your body by bending your knees and leaning back, allowing your knees to travel forward while keeping your hips extended.
  5. Lower yourself until your thighs are almost parallel to the floor or as far as your flexibility allows.
  6. Push through your feet to return to the starting position, straightening your knees and bringing your torso back upright.


Category:Leg Extension, Squat
Typical discipline:Bodyweight/Calisthenics
Type:Secondary Isolation
Primary body segment:Lower


Primary:Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Gluteus Maximus, Iliocostalis, Longissimus, Spinalis, Semitendinosus, Semimembranosus, Biceps Femoris
Secondary:Tensor Fasciae Latae, Sartorius, Gracilis, Adductor Longus, Adductor Brevis, Adductor Magnus, Gastrocnemius, Soleus, Gluteus Medius, Gluteus Minimus, Iliacus, Psoas Major, Quadratus Lumborum

Bodyweight percentage lifted