Illustration of the Sissy Squat: Knees travel forward, hips stay in line with the shoulders, heels lift.

isolation · Isolation

Sissy Squat

Sissy Squat is an isolation isolation movement for quads, using no equipment. 3 sets of 10-15, 1 min rest.

Primary muscle: Quads
Equipment: None — bodyweight
Difficulty: Advanced
Sets and reps: 3 × 10-15
Rest: 60s
Force: push

How to do it

1
Set up
Hold a rack upright for balance, lean back as the knees push forward.
2
The cue that matters
Knees travel forward, hips stay in line with the shoulders, heels lift.
3
Work it
3 sets of 10-15, resting about 1 minute between them.