How to perform a Sissy Squat

Share This On

Squats are admired for their ability to work several muscles equally and effectively. But what do you do when the regular squat isn’t working your quads quite as much as you’d like? You find out how to do a Sissy Squat.


The Sissy Squat increases the function of the quads more than regular squats by reducing the role of the glutes and the hamstrings, but, they don’t completely isolate the quad muscles like extensions.


It is the ultimate quad-focused squat variation! They are perfect for developing strong quads whilst doing a little work for your core stability and balance, too. it is named after King Sisyphus, the Sissy Squat made its first appearance in a legend of Greek Mythology. The legend goes that as a punishment from Zeus, King Sisyphus was made to roll a huge boulder up a steep mountain. Unaware that Zeus had enchanted the boulder so that it would roll away from Sisyphus before he reach

Why are we telling you this? Because you should see his quads! In ancient Greek and modern art, Sisyphus is showed with bulging thigh muscles. If you want your quads to look like they’ve been sculpted by gods, Greek gods at that, Sissy Squats are the exercise that you need to try.

We can’t stress enough that a Sissy Squat is not easy – stop being fooled by the name! The move relies on the quads to do pretty much all of the work, so if you’re not already doing regular squats, lunges or any other quad-strengthening moves, it’s bested the top of the hill, King Sisyphus spent his eternity trying to get the boulder to the top of the mountain.

Read also: How does a Sissy Squat Machine works?


How to perform a Sissy Squat

Set-Up and Equipment:

Grab a block or a step that’s around 3 inches high (pretty much anything that can hold your weight and won’t move whilst you’re performing the exercise is fine, a dumbbell or a weighted plate would work). This will help you to keep your ankles raised throughout the movement.

Starting Position:

  • Stand with your feet shoulder-width apart, with your heels raised on a block or a step.
  • Your toes should be on the floor, pointing straight forwards.
  • Put your hands on your hips.
  • Bend your knees slightly and tilt your body backwards, in order to have a straight line from your knees to your neck.
  • Engage your core so you can keep your body straight.


    • Lower your body into a squat by bending your knees and leaning your body backwards.
    • Squat as low as you can without losing your balance.
    • Hold the position for 3 seconds.
    • Push yourself back up to the starting position.
    • Repeat

    Two Reasons to perform Sissy Squat

  • Developing your quad

    Sissy Squats have huge benefits for your Quads. Holding your body in a straight-line reduces the role of the posterior chain muscles. The posterior chain refers to the group of the muscles which are on the backside of your body. These include the glutes, hamstrings, calves and the lower back muscles.

    Regular squats are great if you want to train the posterior chain muscles. On the other hand, the position of the Sissy Squat reduces these muscles to a supporting role. By reducing the emphasis of the posterior chain muscles, the position forces the quadriceps to do the majority of the work.

    This means that you’ll really feel the burn in the front of your thighs from this exercise, but it will all be worth it!

  • Strengthening of your core

As well as the obvious benefits for your quads, there are Sissy Squat benefits for developing strength in your core too. The reduced role of the posterior chain muscles means that the core muscles have to work to keep your body in the straight-line position. The movement also incorporates your core muscles for stabilization and balance as you push yourself back up from the squat.


Squats are such an important exercise for almost everyone, from athletes to elder people. The amount of variety you can add to this one exercise is as far as your imagination allows you to do so. Front squats, back squats, pistol squats, and box squats are just some of the many forms squatting can have.




Share This On

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *