Legs Advanced
Rank #79 of 100
Sissy Squat
Leaning back and bending only at the knees, you stretch the quads under load — an intense quad isolation movement.
- Equipment
- Optional support
- Focus
- Squat, lunge and jump
Muscles worked
- Quads
How to do it well
- 1 Rise onto the toes and lean back as the knees bend.
- 2 Hold a support to control the descent.
- 3 Keep the hips and torso in one line.
More legs work
View all → Legs
Advanced #74
Nordic Hamstring Curl
Kneeling with the ankles pinned, you lower the rigid body forward using only the hamstrings — elite eccentric hamstring strength.
Hamstrings Glutes
Legs
Advanced #69
Shrimp Squat
A single-leg squat where the rear foot is held behind you, lowering the back knee to the floor — a quad-dominant alternative to the pistol.
Quads Glutes Core
Legs
Advanced #68
Pistol Squat
A full single-leg squat with the other leg held out straight — the hallmark of bodyweight lower-body strength and mobility.
Quads Glutes Hamstrings