Bodyweight Sissy Squat
Learn how to perform Bodyweight Sissy Squat, a Legs exercise, with setup, breathing and common mistakes.
Bodyweight Sissy Squat · Preview
Setup
Stand beside a bench or stable object and lightly hold it with one hand. Place your feet hip-width apart with your toes turned slightly outward.
Start phase
Drive your knees forward as you lean your torso back. Let your heels rise naturally and feel a strong stretch through your quads.
End phase
Use your quads to stand back up. Do not send your hips back first; straighten your knees so your whole body rises together.
Target muscles
Feel your quads stretch strongly and then contract. If your glutes or lower back take over first, adjust the angle of your torso.
Common mistakes
Sending your hips back turns this into a regular squat and reduces quad tension. If your knees feel uncomfortable, shorten your range of motion and stay within a comfortable depth.
Breathing
Inhale as you lower and exhale as you rise. Keep your core braced so your torso stays steady.
Coach tip
Start with a shallow range and first find a depth that does not bother your knees. Once you can balance without the bench, bring your hands together in front of your chest.
