Sissy Squat

Move · Resistance Training · Movement, Typed Supps

Hips stay straight while the knees bend, which stretches the one thigh muscle that crosses both joints at both ends at once.

Stage by stage

Set-up (Hip held in extension): A rigid line from shoulder to knee, glutes squeezed, so the hip cannot fold and hand work to the posterior chain.
During the set (Knee extensors alone): The knees travel far forward and the quadriceps carry the entire external moment with no hip contribution available.
Immediately after (Rectus femoris at length): Extended hip plus flexed knee lengthens the biarticular rectus femoris at both ends at once.
Weeks later (Deep-range quad strength): Strength and size build in the deep-flexion portion of the range, with patellofemoral load the reason to progress slowly.

Muscles trained

Primary: quads
Secondary: abs, hip flexors

Intensity

5 METs (Resistance (weight) training, squats, slow or explosive effort).

Time to effect

Weeks: The first couple of weeks are usually about finding enough knee and ankle control to lower under control at all — many people start with a wall, rack, or partner to hold onto while they build that control.
Months: With consistent practice over 2 to 3 months, the deep, sustained knee flexion tends to build quad size and strength, particularly in the lower portion of the muscle, that other squat variations don't emphasize as directly.

Related supplements

Creatine Monohydrate

Common myth

"The deep knee bend in a sissy squat is inherently dangerous for the knees." In reality: The knees do travel well past the toes, which surprises people used to being told to keep knees behind toes in a regular squat, but that forward travel under control is exactly what makes it an effective, targeted quad exercise. The knee joint is built to handle deep flexion under load; the real risk comes from adding weight or speed before building the control to manage the position.