The 6 Best Sissy Squat Alternatives and Variations 2022 (2023)

The 6 Best Sissy Squat Alternatives and Variations 2022 (1)

Despite its funny name, the benefits of the sissy squat abound when incorporated into a daily exercise routine. These are not just your averagebarbell squatbut instead, you can target your quadriceps to encourage growth and give a ripped look. If you want to incorporate this exercise into your training, a dedicated machine is usually required. However, if you stick with it, we'll look at some sissy squat alternatives that require little to no equipment and can be done virtually anywhere.

Exercise overview

In a hurry? Here's an overview of the different exercises that we'll discuss later in this article!

Alternatives to the Sissy SquatRecommended Representatives
1. Fag Smith Machine Squats8 – 10
2. Sissy Squat Beinstreckung8 – 10
3. Do squats12 – 15
4. Barbell Squats10 – 12
5. Sissy squats with band12 – 15
6. Bodyweight Sissy Squats12 – 15

How to do a regular sissy squat

  • Difficulty: Difficult, requires a lot of strength and stability

If you're fairly experienced in the gym, you might already know how to properly perform a sissy squat, but it's generally an unusual and extremely difficult exercise. Not to mention a special device calledsissy knee benchis also needed to perform this exercise.

Although it can be difficultExperts |in boot camp they've been saying for years that you can't build your quads just by doing barbell squats. If you're one of the few people who is serious about leg lifts, follow the steps below for an explosive quad isolation exercise!

  1. First, adjust the sissy squat bench so it's just above the back of your calf.
  2. Keep your chest straight and make sure your feet are locked in place.
  3. Start bending your knees until they form a 90 degree angle.
  4. Pause for a second before returning to the starting position.
  5. Repeat the desired number of repetitions
  • Recommended reps: 8-10

Tips for Sissy Squats

To make this exercise even more difficult, you can sit down while performing the sissy squat. This shifts your center of gravity and puts even more stress on your isolated quadriceps muscles.

If your gym is like many others and doesn't have such equipment, here are some easy sissy squat alternatives that you can do at any gym or even at home.

The 6 Best Sissy Squat Variations

1. Smith Machine Sissy Squat Variation

  • Difficulty: Moderate, requires strength and stability

If you're at the gym but don't have a sissy squat bench, a Smith machine is a great alternative. All you need for this replacement is a forging machine, weights and a weight pad.

  1. To start, place the barbell on the Smith machine and place the barbell at mid-calf height.
  2. Grab some weights to lean on if you need a little more height or help keep your feet in place.
  3. Bend your knees as you would for a normal sissy squat until they are at about 90 degrees.
  4. Pause for a second before returning to the starting position.
  5. Repeat the desired number of repetitions
  • Recommended reps: 8-10

Sissy Sentadilla Smith Maschinentipps

To make this exercise even more challenging, you can hold a weight while doing it. For an added challenge, you can also lean back, which puts your center of gravity and stress on your quads.

Make sure the forging machine bar is not too high for your legs. If it's affecting your ability to crouch, take it down a notch.

2. Sissy Beinstreckmaschine Squat

  • Difficulty: Moderate, requires strength and stability

The leg extension machine is another great substitute that can be found in almost every gym. This works similarly to Forge Machine, but requires less setup and equipment. First, find the leg extension machine at your gym.

  1. Adjust the machine bar so that it rests in the mid-calf area.
  2. Bend your knees again until they reach a 90 degree angle.
  3. return to vertical starting position
  4. Repeat the desired number of repetitions
  • Recommended reps: 8-10

Tips for Stretching Your Legs in the Sissy Squat

If you're worried about your balance, you can grab dumbbells and place them on your feet. This can help balance your weight and provide support.

If you want a bigger challenge during this exercise, we recommend not relaxing like other sissy squat alternatives. Instead, pick up a weight and hold it at chest level. This adds weight to your lift and puts stress on your quadriceps.

3. Do squats

  • Difficulty: Easy and suitable for all levels

While hack squats still require a machine, they are a more common alternative to sissy squats, which also target the quads. Additionally, squat machines are widely available and should be included in most local gyms.

  1. Start by loading the machine with the desired weight
  2. Place your shoulders and back firmly against the pads with your feet shoulder-width apart.
  3. Extend your legs and slowly lower the safety straps
  4. Lower your legs until they are at 90 degrees, pause and return to the starting position.
  5. Repeat the desired number of repetitions
  • Recommended reps: 12-15


Remember, when returning to the starting position, keep your knees just before locking. This is very important to avoid putting extra pressure on your joints or even injury.

If you want to emphasize your buttocks, push through your heels. If you want to accentuate your quadriceps, push up on your toes.

4. Barbell Squats

  • Difficulty: Intermediate, requires proper form and balance

While this exercise may seem complicated, it's a great alternative to sissy squats for strongly targeting your quads. This increases explosiveness in the leg muscles in a similar way to ajumping closetswould make. Also, if your gym doesn't have a standard squat machine, consider this barbell alternative. To get started, all you need is a barbell and some weights.

  1. Start with the bar just behind your calves and your feet shoulder-width apart.
  2. Pronated dual grip (palms back)
  3. Get into a deadlift position with your knees bent and your back straight.
  4. Press your feet into the floor as you stand up until your legs are locked
  5. Slowly lower yourself back to your starting position.
  6. Repeat the desired number of repetitions
  • Recommended reps: 10-12

Barbell Squat Tips

Make sure your back is straight and your chest is up. This will prevent your back from being subjected to additional stress during exercise.

Start with a light amount of weight! When starting a new free weight exercise, you should always start with a light weight and focus on form.

5. Alternative Sissy Squat Training Band

  • Difficulty: Easy and suitable for all levels

Our next twist on the sissy squat is an exercise you can do at the gym or at home. All you need is an exercise band likeHeand a pole or somewhere to attach the tape. Depending on your strength and skill level, you should choose a band that makes this exercise difficult but doesn't push you forward or throw you off balance.

  1. Start by wrapping the band around the bar and threading your legs through each hole in the band.
  2. The band should be at knee height and your feet should be shoulder-width apart.
  3. Back off a bit until you feel tension in the band.
  4. Squat down until your legs form a 90 degree angle.
  5. Pause for a second before returning to the starting position.
  • Recommended reps: 12-15

Tips for Sissy Squats with Bands

If your resistance range is too easy for your strength skills, you can take a few extra steps back to increase the difficulty.

Your body should be as erect as possible and you should keep your chest up throughout the exercise.

6. Bodyweight Sissy Squat Variation

  • Difficulty: Easy and suitable for all levels

Our ultimate sissy squat twist uses only your body weight to isolate your quadriceps. While not as effective as some of the other exercises above, it can be done at home with no equipment required.

  1. Stand with your feet a few inches apart
  2. Hold on to a barbell or chair for balance during the exercise.
  3. Start by bending your knees and lowering your body back as your heels come off the floor.
  4. Go as low as you can while keeping your balance.
  5. Push off the balls of your feet before returning to your starting position
  • Recommended reps: 12-15

Tips for Bodyweight Sissy Squats

If you have trouble keeping your balance, you can use a block or weight and place it under your heels. The few extra inches will help you balance and stay on your toes.

If this exercise is still too easy, you can hold dumbbells or barbells while doing it.

To involve

After reading our best sissy squat alternatives, I hope you are ready to give them a try!

By performing these exercises, you can reap the undeniable benefits of sissy squats. Regardless of your skill level and whether or not you have access to a sissy squat bench, there are countless variations to get you started!

Do you have any favorite exercises we've mentioned that you've tried? Let us know in the comments section below.


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