FitCi
Sissy Squat is an isolation exercise for the legs: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: core. Equipment: bodyweight, machine. Difficulty: advanced, requires solid technique and training history. It takes 4 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set your feet shoulder-width apart and steady yourself by holding onto a fixed support.
- Raise your heels and balance on the balls of your feet.
- As you push your knees forward, lean your torso back so your body forms a straight line from head to knees.
- Lower until you feel tension in your quads, then squeeze your quadriceps to rise back up.
Coaching tip
Raise your heels and push your knees forward, lean your torso back, and feel the tension in your quads.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.