Supported Bodyweight Sissy Squat
Intermediate
Also known as: Assisted Bodyweight Sissy Squat · Hand-Supported Bodyweight Sissy Squat
Expert Advice
Use your supporting hand to take some weight off your legs while learning. Gradually rely on it less without letting the backward lean become uncontrolled.
How-to-do Steps
- Stand beside an incline bench, holding its backrest with one hand.
- Place your feet hip-width apart and stand tall with your hips extended.
- Bend both knees forward, letting your heels rise as your thighs and torso lean backward.
- Lower through a comfortable range, keeping your hips nearly straight.
- Straighten both knees to bring your thighs and torso upright together.
- Settle your heels onto the floor and repeat while maintaining hand support.
Common Mistakes
- Lower back archesFix: keep your ribs stacked over your pelvis as you lean.
- Bouncing at the bottomFix: slow the descent and reverse direction smoothly.
Coach Cues
Knees forward togetherHips stay extendedLean as one unit
Short reminders to keep in mind during every set.
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Muscles Worked
Supported Bodyweight 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
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Backward leaning on raised heels requires practiced control and substantial quadriceps strength despite hand support.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Frequently Asked Questions
What muscles does Supported Bodyweight Sissy Squat work?
Supported Bodyweight 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 Supported Bodyweight Sissy Squat?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Supported Bodyweight Sissy Squat suitable for beginners?
Supported Bodyweight Sissy Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Supported Bodyweight Sissy Squat?
Lower back arches: keep your ribs stacked over your pelvis as you lean. Bouncing at the bottom: slow the descent and reverse direction smoothly.
