Sissy squat: how to do it and what it works

Squat with the knees far forward and heels raised that concentrates load on the quads.

Main muscles: Quadriceps
Secondary muscles: Gluteus maximus
Equipment: Barbell

Image: start and end of the movement.

How to do it

Landmine sissy squat

Sissy squat variation that uses the end of a landmine bar held at the chest as support and load, to work the quads with the knees ahead of the feet.

Form. Hold the end of the bar against your chest, raise your heels slightly and lower sending your knees forward while your hips stay extended; stand up pushing from the front of your foot.

Common mistake. Starting with too much range if you have knee discomfort, sitting back like in a normal squat, losing control on the way down, or arching the lower back.

Quadriceps · Barbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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Sissy squat: how to do it and what it works

How to do it

Landmine sissy squat

Other exercises for the same muscles

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