Bodyweight Supported Sissy Squat
Advanced
Also known as: Hand-Supported Bodyweight Sissy Squat
Expert Advice
Sitting your hips backward turns this into a regular squat. Think of your thighs and torso leaning backward as one unit, and shorten the descent if your hips start folding.
How-to-do Steps
- Stand with feet hip-width apart and keep one hand on your balance support.
- Keep your hips extended, with your shoulders, hips, and knees roughly aligned.
- Bend both knees forward, raising your heels as your body leans backward.
- Lower only as far as you can control without discomfort in your knees.
- Straighten both knees to return upright, letting your heels settle onto the floor.
- Repeat with both legs moving together and your supporting hand maintaining balance.
Common Mistakes
- Knees collapse inwardFix: keep them tracking in the same direction as your toes.
- Bouncing out of the bottomFix: reverse direction smoothly without dropping into extra depth.
Coach Cues
Knees forwardHips stay openLean back as one
Short reminders to keep in mind during every set.
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Muscles Worked
Bodyweight Supported Sissy Squat primarily targets the Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads100%
Equipment
Body Weight
Exercise Type
Strength
Why Level 4?
Advanced
The backward lean creates substantial quadriceps strength demands despite hand support.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Frequently Asked Questions
What muscles does Bodyweight Supported Sissy Squat work?
Bodyweight Supported Sissy Squat primarily targets the Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Supported Sissy Squat?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bodyweight Supported Sissy Squat suitable for beginners?
Bodyweight Supported Sissy Squat is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing Bodyweight Supported Sissy Squat?
Knees collapse inward: keep them tracking in the same direction as your toes. Bouncing out of the bottom: reverse direction smoothly without dropping into extra depth.
