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The Sissy Squat: Old-School Leg Burner or Quad King?
Discover why this misunderstood and mighty movement might be the secret to building legendary quads.
Name the most effective bodyweight exercises you can think of. Go!
“Pushups! Pullups! Dips! Uhhhh, Inverted Row, uhhh…..that’s it?”
Not quite. There’s another bodyweight exercise that’s SUPER hard, SUPER effective, and also SUPER underground. And guess what else? IT WORKS YOUR LEGS!
“Hm. Ooh! Nordic Ham Curls?”
Yes! But we already covered them in all their glory here. And this one works the quads. So what is the name of this obscure and masculine movement?
*dead silence*
Give up? It’s none other than the….Sissy Squat!
“But Coach Mark,” you say, “sissy squats sound easy.”
“Oh, how wrong you are.”
What Is a Sissy Squat?
According to iron legend, the Sissy Squat got its name from fitness icon Vince Gironda, who supposedly said, “The sissy squat will make a sissy out of you!”
This movement isolates the quads by eliminating hip involvement. The lifter keeps hips locked, leans back dramatically, and initiates movement at the knee joint only. Sound brutal? That’s because it is.
How to Perform a Classic Sissy Squat
- Start with your heels elevated or flat on the floor
- Hold onto a rack or support for balance
- Let your knees travel far forward
- Lock hips and lean your upper body backward
- Descend until your knees are at least at 90°
- Push through your quads to return to standing
The negative (lowering) phase is especially tough. You’ll be grateful for a rack like the Ironmaster IM2000 nearby.
Assisted & Equipment-Based Variations
Got a Sissy Squat Bench or Roman Chair Squat Station? These simplify balance issues while still providing the intense quad stretch. You can also use:
- Resistance bands
- Suspension trainers
- Plates under heels
Important: Keep your torso upright to maximize quad activation.
The Banded Sissy Squat Variation
- Loop a resistance band behind your knees
- Lean back and begin squatting
- Think about pushing your knees back as you rise
Start light. Add more bands or a weighted vest as you progress.
Is It Safe? Depends on Your Knees
The sissy squat puts massive stress on the quads—and the knees. If you feel pain, back off. Improve quad mobility and try upright squats like:
- Goblet Squat
- Front Squat
- Zercher Squat
- High-Bar Squat
- Overhead Squat
Progressing the Sissy Squat
- Start with sets of 6 reps
- Increase reps or reduce assistance over time
- Use slow negatives to find and fix weak points
- Try heel-off-floor or pause-at-bottom variations
Why Bother?
- Because it’s badass
- Because no one else is doing it
- Because it BUILDS THICKASS QUADS
- Because it supports long-term knee health
Start slow. Master the form. And before long, you’ll say:
“Thanks Coach Mark! I never thought I’d be proud to be a sissy!”
About the Author
Mark Ludas, CPT is a NASM-certified personal trainer and founder of Resistance Quest Fitness. He developed the Paralinear Method of strength training and is also a writer, actor, and musician. Learn more at resistancequest.com.
About Ironmaster
At Ironmaster, we create high-quality, space-efficient home gym equipment built to last. Check out:
- Super Bench PRO V2 – The foundation of your gym
- Quick-Lock Adjustable Dumbbells – Modular, durable, efficient
- IM2000 – Self-spotting machine for serious lifters
Explore our bundles & package deals to save more as you build your perfect home gym.
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Keywords: sissy squat, bodyweight leg exercises, quad workout, knee health, Vince Gironda squat, old-school strength, Ironmaster
Hashtags: #SissySquat #LegDay #Legs #QuadGains #Gains #BodyweightTraining #weighttraining #resistancetraining #hypertrophy #Ironmaster #HomeGym #StrengthTraining #KneeHealth #functionaltraining