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Quads ยท Knee extension

Sissy Squat

An isolation knee extension exercise for the quads, done with your bodyweight. It also works the hip flexors.

Bodyweight Isolation Reps at bodyweight Also called: sissy
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Quads

Do most of the work.

Secondary

Hip flexors

Help during each rep.

  • QuadsFront of the thighsPrimary
  • Hip flexorsFront of the hipsSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Hold on to something for balance and rise onto the balls of the feet.
  3. Lean back as the knees travel forward, keeping a straight line from knees to shoulders.
  4. Lower only as far as you can control, then straighten the knees to come up.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bending at the hips. Keep a straight line from knees to shoulders; the lean back is the exercise.
  • Going deeper than you can control. Lower only as far as you can come back up smoothly.
  • Letting go of the support. Keep a hand on something for balance.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.