WhatWorksWhat.
Quads

Sissy Squat

The deepest quad stretch you've ever felt; tendons informed of your intentions.

Complexity · Mediumhypertrophyadvanced+Bodyweight
Check Your Form
  • Quads
  • Quads - Middle quad
  • Quads - Outer quad
  • Middle quad
  • Outer quad
  • Inner quad (teardrop)
  • Deep quad

PrimarySecondary

What it hits

Parts of the target muscle.

  • Middle quad

    Hit

    Rectus femoris - crosses hip, best hit when hip is extended (sissy squat, leg ext).

  • Outer quad

    Hit

    Vastus lateralis - outer sweep.

  • Inner quad (teardrop)

    Not hit

    Vastus medialis - pops with full depth.

  • Deep quad

    Not hit

    Vastus intermedius - underneath, always involved.

The movement

Get it right, not roughly right.

Optimal form

2:20· Colossus Fitness

How To PROPERLY Hack Squat With Proper Form

Bottom (parallel)

Lockout

Stand tall, heels on a small plate. Lean back at the knees - drive the knees forward while keeping the hips and shoulders in a straight line. Lower as far as flexibility allows, drive up.

Common mistakes

  • Bending at the hips - turns it into a regular squat.
  • Trying it cold - your knees need to be warm.

Where you should feel it

The deepest quad stretch you've ever felt; tendons informed of your intentions.

Injury risk · 4/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains quads. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Sissy squat with bench support

    Hand on a bench for balance.

    100% on target

    On target

    Same target, minor adjustment.

  • Sissy squat machine

    Padded foot brace.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Standing Quad Stretch

    Stand on one leg. Pull the other heel to the glute with the same-side hand. Knees stay close, tuck the pelvis. 45s per side. Hold a wall if balance is hard.

    Quads

  • Kneeling Hip Flexor Stretch

    Half-kneeling lunge. Squeeze the rear glute hard, tuck the pelvis. Optional: same-side arm overhead for a deeper hip-flexor + lat stretch. 60s per side.

    QuadsFront deltsAbs

Coach note

Build up slowly. Do 3 weeks of bodyweight slow eccentrics before adding any load.