Own Every Range
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VIDEO DEMO

Sissy Squat

YouTube · BarBendSissy Squat / Band-AssistedWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Sissy Squat

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Stand beside a solid support, rise onto the forefeet, and keep the body in a straight line from knees to shoulders.

  2. 02
    Move

    Let the knees travel forward as the body leans back, keeping the hips extended and using the support as needed.

  3. 03
    Finish

    Reach only the depth you can reverse, then straighten the knees to return to the tall position.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

KNEES & QUADS / 27

Long rangeLong range

Sissy Squat

Sets: 3 · Reps: 6–12

Take the quads from a shortened top position into deep loaded length.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

As the knees travel forward and the torso leans back, the quads control a long lever into knee flexion while the hips remain open.