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Sissy Squat

Knees drive forward, heels lift — brutal isolated quad stretch.

IntermediateBodyweight3 × 8–12
Sissy Squat demonstration thumbnail — How to do Sissy Squats (No Machine Required!) | Quad-Focused Leg Exercise
Quads (rectus femoris)Bodyweight

Sissy Squat

Demo · Pure Motion Fitness

Verified Sissy Squat demonstration by Pure Motion Fitness. Click to play.

How to do the Sissy Squat

  1. 1Squeeze glutes
  2. 2Straight line hip-to-knee
  3. 3Slow tempo

Benefits of the Sissy Squat

  • Builds strength and size in the quads (rectus femoris) through a full, controlled range of motion
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services