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Exercise handout — move better, feel better.
Sissy Squat
Deep knee flexion with heels raised and backward lean. Intense quadriceps strengthening exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
No equipment? Try: Sissy squat machine
Dosage
3
Sets
8
Reps / Time
90 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand next to wall or post for support
- Rise onto balls of feet
- Keep hips extended throughout
No image for this step. Follow the written instruction.
Step 1 of 4
Keeping hips extended, bend knees
No image for this step. Follow the written instruction.
Step 2 of 4
Lean torso backward as knees travel forward
No image for this step. Follow the written instruction.
Step 3 of 4
Lower until thighs are parallel or below
No image for this step. Follow the written instruction.
Step 4 of 4
Push through toes to return to standing
Breathing
- Inhale as you lower
- Exhale as you push up
Form Cues
- Keep hips locked out
- Knees travel well forward
- Control the descent
- Feel intense quad stretch
Common Mistakes to Avoid
- Bending at hips
- Not rising on toes enough
- Going too deep too soon
- Poor balance control
Safety Information
Avoid with patellofemoral pain. Master bodyweight first.
Progressions
Deeper range, add weight, less support, pause reps
Regressions
Shallow range, more support, partial reps
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.