Key Takeaways
- Sissy squats are a killer bodyweight move to fire up your quads and sharpen your balance—no equipment needed.
- Nailing your form helps you build serious lower-body strength while staying mobile and functional.
- Pair them with a treadmill session for a workout that hits both cardio and strength.
- Ready to step it up? Grab our SW180 Adjustable Dumbbells and give your quads the ultimate challenge.
Real Strength is in Sissy Squats
Sissy squats are the ultimate power move—simple, yet they bring the heat. Your quads? They’ll be working overtime. Your core? Fully engaged. All while you build balance and mobility.
No bulky machines, no waiting for Chad to finish his set—just you, your body, and serious lower-body gains!
At SOLE, we're proud to offer the best exercise equipment for your home or gym. Our machines are built to meet the highest quality and performance standards, making them perfect for fitness enthusiasts at any level. Featured Products SOLE Strength: Starting at $99.99, SOLE strength products such as adjustable dumbbells and stands, free weights, Olympic barbells, etc. are designed to promote functional strength and progressive muscle growth. |
What Are Sissy Squats?
Sissy squats are the real MVP of bodyweight exercises.
Just imagine: you’re leaning back on your toes, knees bent, and your quads are doing all the work. No hips, no cheats—just pure quad isolation. It’s simple, tough, and seriously effective.
Sissy squats spotlight your quads, BUT your glutes deserve love too! Pair these bad boys with treadmill incline walks or elliptical workouts for a well-rounded lower-body plan.
Lower yourself like a pro! Thighs parallel to the floor and progress in sight. (photo courtesy of Lift Manual).
How to Perform a Sissy Squat Without a Machine
Start Position
- Stand tall, feet shoulder-width apart like you own the room.
- Tighten your core (hello, abs!) and puff out that chest.
Lean Back
- Pop up onto the balls of your feet.
- Slowly bend your knees and lean back, keeping your body in a straight line. It’s like a trust fall—but with yourself.
Lower Your Body
- Keep your knees tracking your toes (no funky angles here).
- Lower down until your thighs are almost parallel to the floor. Feel the burn? That’s progress.
Return to Start
- Push through the balls of your feet like you’re launching into greatness.
- Straighten your knees and rise back up with control.
Pro Tips:
- Beginners, grab a wall or chair for backup—no shame in the balance game.
- Slow and steady wins the gain race. Speeding through this is no bueno.
- Before you jump into sissy squats, don’t skip the warm-up! Nobody wants stiff quads or a surprise cramp mid-squat.
Your quads take the lead in sissy squats, but your calves and glutes make it a team effort.
Muscles Worked by the Sissy Squat
- Primary Focus: Your quads take center stage here—they’re the MVPs powering your runs, jumps, and stair-climbing victories.
- Secondary Support: Core, calves, and glutes show up to stabilize the movement. Think of them as your support squad.
Looking to level up? Grab our SW180 Adjustable Dumbbells. Adding weights cranks up the intensity and helps you hit advanced goals.
Common Modifications & Progressions
- For Beginners: Grab a chair or lean on a wall for balance—it’s all about nailing that form first.
- Intermediate Level: Ditch the support and focus on sinking deeper into the squat.
- Advanced Variations: Add some spice with resistance. Hold a dumbbell and let your quads know you mean business.
Your Next Step: Get Moving!
No machine? No problem!
Sissy squats prove you don’t need a gym to crush your goals. Challenge your body, own your form, and let your quads steal the show—one squat at a time. Who needs fancy machines when you’ve got grit?
Combine sissy squats with our SW180 Adjustable Dumbbells and own your goals.
Want to flex smarter, not harder?
Meet our SW180 Adjustable Dumbbells. These bad boys go from 5 lbs to 80 lbs, covering every goal—toning, strength-building, or showing off on leg day.
Pair them with any of our treadmills for the ultimate home setup. Cardio? Check. Strength? Double check.
Bonus? The SOLE+ App has free fitness classes, so you can lift like a pro without lifting your wallet.
Frequently Asked Questions (FAQ)
What is the correct form for doing sissy squats without equipment?
Stand tall, feet shoulder-width apart—confidence starts here. Engage your core, rise onto the balls of your feet, and lean back as you bend your knees. Keep that straight line from head to knees—it’s all about control. Lower yourself until your thighs are almost parallel to the floor, making sure your knees stay aligned with your toes. Then, push back up through the balls of your feet like the boss you are. Slow and steady wins the gains!
Which muscles are primarily targeted during a sissy squat?
Sissy squats are a quad party! Your quads do the heavy lifting here, powering your runs, jumps, and stair-climbing flexes. But don’t forget the backup dancers—your calves, glutes, and core—keeping everything stable and strong.
How can beginners modify sissy squats to suit their fitness level?
Grab a wall or a sturdy chair for balance and take it slow. Focus on form first, and as you gain strength (and confidence), let go of the support and own the move.
How can incorporating equipment like adjustable dumbbells improve sissy squats?
Adding adjustable dumbbells like our SW180 Adjustable Dumbbells makes your quads work overtime while building strength like a BOSS. With weight options from 5 lbs to 80 lbs, these bad boys grow with you—no leg day excuses allowed!
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