Sissy Squat
Squat · quads · advanced
Start
FinishHow to do it
Hold a doorframe for balance, rise onto the balls of the feet and let the knees travel forward while leaning the torso back so hips, knees and shoulders stay in one straight line as you lower.
Muscles worked
Primary: quads · Also works: core
Equipment
No equipment
Common mistakes
- Bending at the hips so it becomes a normal squat instead of keeping a rigid line from knee to shoulder
- Dropping into full depth on the first session, which overloads the patellar tendon badly
- Letting the heels slam back down at the bottom rather than controlling the descent on the toes
Variations
- Partial range from the top down to 45 degrees of knee bend
- Hold a plate on the chest once full range is controlled
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Barbell Back Squatquads
- Goblet Squatquads
- Bodyweight Squatquads
- Leg Pressquads
- Bulgarian Split Squatquads
- Walking Lungequads
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