Sissy Squat Bodyweight
Rise onto the toes and lean back, bending only at the knees, to isolate the quads.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Quads
- Equipment
- Bodyweight
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the quads, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Sissy Squat Bodyweight work?
- The Sissy Squat Bodyweight mainly works the quads.
- What equipment do you need for the Sissy Squat Bodyweight?
- None: it is a bodyweight exercise.
- How many sets and reps of the Sissy Squat Bodyweight?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Sissy Squat Bodyweight?
- Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.
Program it for your clients
Coaches add the Sissy Squat Bodyweight to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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