How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the sissy squat in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Sissy Squat: how to do it and muscles worked

The sissy squat mainly works your quadriceps. You need bodyweight (no equipment).

Muscles worked

Main

Quadriceps

How to do the sissy squat

1
Stand with feet hip-width apart, holding a support such as a rack or machine for balance. Lift your heels slightly and keep your body in a straight line from head to knees.
2
Bend your knees, letting them travel far forward while you lean your torso back, lowering until you feel your quads. Push your knees back to return upright.
3
Lower slowly over 3 seconds, breathing in as you go down and out on the way up. Keep your hips pushed forward and your body straight.

Form tip: This stresses your knees, so start with shallow reps and hold a support; stop if you feel sharp knee pain.

Common questions

Which muscles does the sissy squat work?: The sissy squat mainly works your quadriceps.
What equipment do I need for the sissy squat?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the sissy squat in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.