Legs · Bodyweight
Bodyweight Standing Sissy Squat
How to do the bodyweight standing sissy squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand tall and hold a sturdy surface for light support. Keep your torso upright and lean back as you bend your knees forward, rising onto the balls of your feet and lowering your body until your thighs are nearly parallel to the floor. Push through your toes and quads to return to standing.
- 1Knees travel forward and a strong burn builds in your quads
- 2Hips extended and your body forming a straight line from head to knees
- 3Push back up through the balls of your feet with quads under tension
Common mistakes
- Do not hinge at the hips or stick your butt out, drive from the knees
- Avoid dropping down too quickly or beyond a controlled range
- Do not let your knees drift inward, keep them tracking over your toes
Muscles worked
The bodyweight standing sissy squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the bodyweight standing sissy squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.