Sissy Squat

Quads

• Target muscles: legs, calves, glutes
• Equipment: bodyweight
• Level: advanced

How to do it

1. Stand sideways to a bench and hold it with one hand for balance.
2. Set your feet shoulder-width apart and rise onto the balls of your feet.
3. Push your knees forward and lean your torso back, keeping your body in a straight line from knees to head.
4. Lower down until you feel a strong stretch in your quads, without letting your hips sink forward.
5. Squeeze your quads and return to the upright starting position.
6. Repeat for the desired number of reps.

Swap it for

• Weighted Sissy Squat (Holding Support)
• Barbell Bulgarian split squat
• barbell overhead squat
• stepdown squat
• Barbell box squat
• Kneeling barbell squat

Harder

• Barbell Bulgarian split squat
• Weighted Sissy Squat (Holding Support)
• barbell overhead squat

Easier

• stepdown squat
• Rear-Foot-Elevated Split Squat (Bodyweight)
• dumbbell goblet squat
• dumbbell supported squat