Instructions

1

Sit upright on an adjustable weight bench with your back firmly against the backrest. Position your feet on the foot platform with legs extended or slightly bent. Grip the handles on either side of the bench for stability. Ensure your knees are aligned with the pivot point of the machine.

2

Adjust the seat height so that the pivot axis of the machine aligns with your knee joint. Place your feet flat on the foot platform and grip the handles. Take a deep breath to prepare your core for the movement.

3

Slowly lower your legs by bending at the knees, allowing the weight to descend in a controlled manner. Lower until your knees reach approximately 90 degrees of flexion or slightly less, feeling a stretch in the quadriceps. Maintain contact with the backrest throughout the movement.

4

Powerfully extend your legs by straightening your knees and driving the foot platform downward. Push through your quadriceps to extend the legs fully or near-fully, then return to the starting position with control. Avoid locking out the knees completely at the top.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Tensor Fasciae Latae, Iliopsoas

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Sissy Squat Bodyweight because it challenges the Rectus Femoris through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Thighs region.

Benefits

Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Thighs stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Thighs.
Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

Dumbbell Sissy Squat Bodyweight
Cable Sissy Squat Bodyweight
Banded Sissy Squat Bodyweight

Beginner Tips

If you are new to the Sissy Squat Bodyweight, focus on mastering the movement pattern with zero weight before adding Body weight.

Sissy Squat Bodyweight