The Assisted Sissy Squat

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How to do the exercise

The Assisted Sissy Squat is an intense bodyweight leg exercise that mainly targets your quadriceps and challenges your knee stability and mobility. It’s perfect if you want to build strong, defined legs with Calisthenics while protecting your knees through controlled movement. By holding onto a support, you can scale the difficulty and focus on clean technique. Here’s how to perform the Assisted Sissy Squat:

1. Starting position

Stand upright with your feet about shoulder-width apart. Hold onto a stable object in front of you (for example a pole, bar, or rack) for balance. Shift your weight onto the balls of your feet so your heels lift slightly off the ground. Keep your torso upright and engage your core.

2. Lowering phase

Slowly push your knees forward and down toward the floor while leaning your upper body slightly back. Your hips travel forward so that your glutes move toward your heels. Stay on your forefeet and let your heels remain off the ground. Lower yourself in a controlled way until your knees are close to the floor and you feel a strong stretch and tension in your quads.

3. Pressing up

Drive yourself back up primarily through your quadriceps. Push your knees back and extend your legs while maintaining tension in your thighs. Use your hands only as much as needed for balance – your legs should do most of the work.

4. Repeat

Return to the upright starting position with control. Perform your desired number of repetitions slowly and with full range of motion. Focus on muscle tension and stability instead of rushing the movement.

Recommended equipment for Assisted Sissy Squats

Pull Up Station - For maximum stability and safe progress during Pull Ups, Dips, and other exercises.

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Plyo Box - For explosive jumps, Step Ups, and safe training with maximum stability.

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Foldable Bench - For stable support during Step Ups, strength exercises, and versatile home workouts.

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Weight Vest - For added resistance and increased intensity during bodyweight training, runs, and functional workouts.

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Main Muscles Worked

The Assisted Sissy Squat mainly targets:

• Quadriceps – The primary muscle responsible for extending your knees and driving you back up.

• Hip flexors – Assist in stabilizing the forward knee movement.

• Core muscles – Keep your torso stable and upright throughout the movement.

• Calves – Stay active as you balance on the balls of your feet.

Strengthening these muscles improves your squat performance, knee stability, and overall leg strength for Calisthenics and other lower body exercises.

If you're looking for other exercises, check out our Youtube video:

Common Mistakes

Even though the Assisted Sissy Squat looks simple, it requires control and knee stability. Pay special attention to:

• Bending at the hips too much: This turns it into a regular squat and reduces quad focus. Keep your hips extended and push your knees forward.

• Dropping too fast: Lower yourself slowly to protect your knees and maximize muscle tension.

• Using your arms too much: The support is for balance, not to pull yourself up.

• Not staying on your forefeet: Keep your heels elevated to maintain the correct mechanics and quad emphasis.

Focus on clean execution and controlled reps. This will help you build strong, resilient legs and get the most out of your Calisthenics leg training.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!