What Is This Exercise?
🦵 Sissy Squat (Isolated Quadriceps Squats) – is Squats (Squat) a variation intended for legs muscles. The exercise is classified as Training Methods category. Suitable for intermediate level athletes.
Primary Goal: Quadriceps isolation, knee joint health.
Muscle Group
legs
Level
Intermediate
Compound Exercise
Squats (Squat)
Goal
Quadriceps isolation, knee joint health
📋 Step-by-Step
- 1. Stand with feet shoulder-width apart. Hold onto a support with one hand. \n
- 2. Rise onto your toes. The knees move forward. \n
- 3. Lean your torso back – the body forms a straight line from knees to shoulders. \n
- 4. Lower down until your knees almost touch the ground. \n
- 5. Return to the starting position using only your quadriceps. \n
⚠️ Most Common Mistakes
- Too deep – knee pain. \n
- Torso leans – isolation is lost. \n
- Too fast. \n
💪 Muscle Activation Table
| Muscle | Activation | Note |
|---|---|---|
| Quadriceps | ★★★★★ | Almost 100% isolation |
| Rectus femoris | ★★★★★ | Highly active |
| Core | ★★★ | Stabilization |
🔄 How Does It Differ From the Basic Version?
Sissy squat isolates the quadriceps more than any other squat variation. There is no hip flexion, so the glutes and hamstrings barely work. A great finisher after heavy squats.
💡 Recommendation: Integrate this exercise into your training program for at least 6-8 weeks to see results. Combine it with progressive overload.
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