Sissy Squat
An advanced quad-focused exercise that requires significant knee flexion and core control. Excellent for building quad strength and knee stability.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Quadriceps, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Stand with feet hip-width apart near a wall or pole
- 2Hold onto support with one hand for balance
- 3Rise up onto the balls of your feet
- 4Lean your torso back while bending your knees forward
- 5Lower down by bending knees, keeping torso and thighs in line
- 6Go as low as comfortable while maintaining balance
- 7Return to start by contracting quads
- 8Keep core tight throughout to protect lower back
Common Mistakes to Avoid
Make It Easier
- Hold wall with both hands
- Reduced range of motion
- Wall sit
Make It Harder
- No hand support
- Pause at bottom
- Weighted (hold plate to chest)
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The sissy squat is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets quadriceps for functional fitness
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.