Exercise · Form & cues
Sissy Squat (Bodyweight or Assisted) — form guide
Quads (rectus femoris) · Knee Extensors. Equipment: Bodyweight or Sissy Squat Bench. Difficulty: Intermediate.
TEMPO
3-1-2-0
Knees travel WAY forward — this is intentional. Stretches and overloads the rectus femoris like nothing else. Build to it slowly.
Cues
- Heels lifted, knees drive forward
- Lean back to counterbalance
- Lower until knees are deep + thighs near vertical
- Drive up through quads
Common mistakes
- Jumping straight to BW without conditioning the knees
- Cutting depth
Injury notes
Skip if you have any current knee pain. Build with assisted version first.
Progression
Hold a counterweight → BW → weighted vest.