Sissy Squat for Quad Development

The sissy squat is an old-school quad exercise that puts your rectus femoris under extreme stretch. It is called sissy not because it is easy - it is anything but - but after the mythological figure Sisyphus.

Technique

1. Stand next to a squat rack or pole for balance
2. Rise up on your toes
3. Lean back while bending your knees - your torso and thighs form one straight line
4. Lower until your knees are deeply flexed and you feel an intense quad stretch
5. Push back up to the starting position

Progressions

• Beginner: Holding a rack with both hands, partial range
• Intermediate: One hand on rack, full range
• Advanced: No hands, weighted (hold a plate against chest)

Programming

3 sets of 8-15 reps at the end of a quad workout. The extreme stretch makes this exercise uniquely effective for rectus femoris development.

Machine Version

Some Malaysian gyms have a sissy squat bench (RM200-400 to buy for home). This locks your feet in place, removing the balance requirement and allowing you to focus purely on the quad stretch.

Warning

This exercise puts significant stress on the knee joint. If you have knee issues, approach carefully or skip entirely. For healthy knees, it is safe when controlled.