Movement overview

The Sissy Squat is an advanced lower body exercise that primarily targets the quadriceps, while also engaging the core and hip flexors. It is performed with a focus on maintaining a straight line from the knees to the shoulders, emphasizing knee flexion and extension.

Step-by-step cues

1. Start by standing upright with your feet shoulder-width apart. Use a Sissy Squat bench or hold onto a stable surface for balance.
2. Engage your core and keep your torso upright. Begin to lean back by bending your knees forward, keeping your hips extended.
3. Lower your body by allowing your knees to travel forward while maintaining a straight line from your knees to your shoulders.
4. Descend until your knees are fully bent and your body forms a straight line from head to knees.
5. Push through the balls of your feet to return to the starting position, extending your knees and bringing your body back upright.

Technical tips

• Keep your core engaged throughout the movement to maintain stability.
• Focus on keeping a straight line from shoulders to knees to ensure proper form.
• Use a Sissy Squat bench or hold onto something stable for balance if needed.
• Start with a limited range of motion if you're new to this exercise, gradually increasing as you become more comfortable.
• Ensure that your knees do not collapse inward; keep them aligned with your toes.