At a glance
- Main muscle
- Quads
- Equipment
- Bodyweight
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Intermediate
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Hold on for balance.
- Knees far forward, hips extended.
- Go as deep as your knees allow.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Huge quad stretch, but hard to load and tough on the knees.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Leg Extension · Machine · rating A
- Reverse Nordic · Bodyweight · rating B
- Hack Squat · Machine · rating S
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the sissy squat.
Let Mitta set the weight.
Mitta plans the sissy squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
sissy squat
What muscles does the sissy squat work?
The sissy squat mainly trains your quads.
How many reps of the sissy squat should I do?
Mitta plans the sissy squat at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the sissy squat?
Good alternatives that train the same muscle are the leg extension, reverse Nordic and hack squat.
Is the sissy squat good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the sissy squat have rating B?
Huge quad stretch, but hard to load and tough on the knees.