VIDEO DEMO
Free-standing sissy squat
Progression of Sissy Squat
PROGRESSION · HOW TO DO IT
Free-standing sissy squat
These steps are written specifically for the Free-standing sissy squat. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Free-standing sissy squat. Begin tall with the feet planted and the ribs stacked over the pelvis.
- 02Move the pattern
Let the knees travel forward as the body leans back, keeping the hips extended and using the support as needed.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Reach only the depth you can reverse, then straighten the knees to return to the tall position. Use support to protect the shape.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
KNEES & QUADS / 27
Free-standing sissy squat
Sets: 3 · Reps: 6–12
Free-standing sissy squat is a progression of Sissy Squat. Use the written card above for its exact setup and execution.
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.