Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Sissy Squat Bodyweight
Sissy Squat Bodyweight is an advanced compound strength exercise that works the quads (upper legs), with the hip flexors and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps
Secondary muscles
- Hip Flexors
- Core
How to do Sissy Squat Bodyweight
- Stand tall holding a support for balance, feet hip-width apart.
- Rise onto your toes and lean your torso back as you bend your knees forward.
- Lower until you feel a strong stretch in your quadriceps, keeping hips and torso in a straight line.
- Push through the balls of your feet to return to the start.
Form tips
- Advanced for the knees; go only as low as is comfortable.
- Keep your hips extended, not bent.
Sissy Squat Bodyweight alternatives
More quads exercises
Sissy Squat Bodyweight FAQ
What muscles does Sissy Squat Bodyweight work?
Sissy Squat Bodyweight mainly works the quads in the upper legs. The hip flexors and core work as secondary muscles.
What equipment do you need for Sissy Squat Bodyweight?
None. Sissy Squat Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Sissy Squat Bodyweight should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Sissy Squat Bodyweight good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Sissy Squat Bodyweight burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Sissy Squat Bodyweight?
Other exercises for the quads include Dumbbell Supported Sissy Squat, Barbell Quarter Squat, Cable Split Squat and Barbell Split Squat.
For developers
Use Sissy Squat Bodyweight in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_SASPLG" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_SASPLG", "name": "Sissy Squat Bodyweight", "model": "male", "counterpartId": "ex_JETUVB", "target": "Quads", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_SASPLG/mp4-720.mp4?…", "poster": "https://…/ex_SASPLG/poster.jpg?…" } }