Sissy Squats


  • This exercise can be done in the sissy squat machine as shown in the pictures above, or without machines by holding a vertical bar with one arm for support.
  • Stand in the machine with your legs completely against the pads, your arms across your chest and your body over your ankles.
  • Slowly lower your body into a sitting position.
  • Using the heels of your feet, push your body back up to the starting position and contract your thighs.


  • Focus on proper form, as this exercise is excellent as preparation for squats using added weights.
Primary muscles Gluteus maximus Quads
Secondary muscles Hamstrings