Sissy Squats
The Sissy Squats is a bodyweight exercise that primarily targets the quads. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Sissy Squats
- 1Stand tall with your feet about hip-width apart, lightly holding a wall, rail, or sturdy object for balance, and lift your heels so you’re on the balls of your feet with your body straight from knees to shoulders. Gently brace your abs and keep your hips forward so you feel your weight in the front of your thighs.
- 2Slowly bend your knees and lean your body back as one straight line, letting your knees travel forward while your chest stays lifted, lowering for about 2–3 seconds until you feel a strong stretch in your quads. Push through the balls of your feet to straighten your legs and return to the starting position in about 1–2 seconds, breathing in as you go down and out as you come up.
Coach tips
- Use something sturdy for support at first so you can focus on form instead of balance.
- Only go as low as your knees feel comfortable; start with a small range of motion and increase it as your legs get stronger.
- Keep your body straight from knees to shoulders—avoid bending at the hips or letting your lower back over-arch.
Train quads smarter
One rep, one set. Hypro turns the Sissy Squats into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Sissy Squats weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Sissy Squats fits right into proven hypertrophy and strength templates.
For optimal quads hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
