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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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