9 Sissy Squat Alternatives At Home

The sissy squat has got to be the most poorly-named exercise that exists.

When you do this movement properly, you quickly discover that it is definitely not for sissies. It is actually a challenging move that does an excellent job of isolating the quadriceps.

The sissy squat, though, isn’t for everybody. You’re probably looking for a sissy squat alternative for one of 3 reasons:

• Lack of mobility
• Lacking equipment
• It’s too advanced

Being a personal trainer for over 3 decades, I’ve worked with many people who don’t have the ability to do sissy squats.

Some of them suffer from osteoporosis, while others lack the hip and ankle mobility needed for exercise.

As a result, I’ve developed an arsenal of sissy squat alternatives that replicate the same movement pattern. I’d argue most of these are actually better than sissy squats too!

In this article, I’ll describe the 9 best sissy squat alternative exercises that exist.

What is the sissy squat?

The sissy squat is an exercise that targets the quadriceps. It can be done with your body weight or on a machine. It is believed to have been named after King Sisyphos of Greek mythology.

The exercise involves squatting primarily by extension of the knee joint with little or no involvement of the hip joint and the hip extension muscles. 

Let’s now throw in a bit of physics to explain why the sissy squat is such a good exercise. 

The principal lever during resistance training is the bone that is directly connected to the target muscle. 

The tibia, or lower leg bone, serves as the main lever in the case of the quadriceps.

When a lever is parallel to the resistance, it is always least loaded, and when it is perpendicular to the resistance, it is most loaded.

To determine if the sissy squat is a good quad exercise, then, we need to check how perpendicular it allows the tibia to get in the bottom part of the exercise.

The exercise will load the quads very inefficiently if the tibia is nearly parallel to the resistance. Yet, it will be a very effective quad exercise if it is nearly perpendicular.

When you are in the start position of any squat exercise, the lower leg is straight up and down. As a result, it is parallel to the resistance.

Yet, when you perform the sissy squat properly, your lower leg becomes maximally active.

In other words, you are able to achieve a more perpendicular tibia position than almost any other quad exercise. 

Sissy squat muscles used

Primary muscles used:

• Quads

Secondary muscles used:

• Glutes
• Hamstrings
• Calves

How to do the sissy squat

Here is how to do the bodyweight version of the sissy squat …

1. Stand in front of a secure upright structure, such as a power rack frame. Hold onto the structure with both hands out parallel for support.
2. Lean back so that your upper body is at about a 45-degree angle to the floor. 
3. Descend by bending at the knees only. Your goal should be to bring the knees as far forward of your toes as possible. 
4. Push through the heels to return to the start position. 

Note: You can also do a cable version of the sissy squat, where you are holding cables that originate from the bottom of the pulley machine. As well as providing extra resistance, the cables provide a counterbalance when you are leaning back. 

Should you use a sissy squat bench?

There are a number of types of sissy squat benches. They are built differently but have the same general purpose, which is to support and stabilize your body as you do the exercise.

They generally have a roller that is designed to go in front of the ankle and another roller that sits behind the calves. 

Some sissy squat benches will have the calf support brace positioned on the mid calf while others will have it right up to the calf-knee insertion point.

This higher position is what you should look for. 

If the pad is too low, nearly all of your bodyweight would be coming to bear on your lower legs and ankles as you squat down.

That could potentially snap your tibia bone!

When the support brace pad is directly behind your knee joint, it allows your upper body to swing back, placing the full load on the quads. 

Some sissy squat machines have the opposite problem where the ankle support brace is too high.

This will not allow your feet to be locked in when you’re doing the exercise, preventing your quads from getting the full effect of the exercise. 

If you have a sissy squat bench available for use at your gym, check that its two support braces are correctly positioned.

To recap, the support for the back of your lower leg should sit directly behind the knee bend and the pad for your ankles should be low enough to fully lock your feet in place. 

Equipment needed for the sissy squat alternatives

9 sissy squat alternatives that replicate the same movement pattern

1. Leg extension

Equipment needed for the leg extension:

• Leg extension machine

How to do the leg extension:

1. Sit down on the machine and place your feet under the leg pad, with your knees bent at a 90-degree angle.
2. Grip the handles on the side of the machine for support, and begin to extend your legs, lifting the weight towards the ceiling.
3. Continue lifting the weight until your legs are almost fully extended, and hold the position for a brief moment.
4. Slowly lower the weight back down to the starting position, stopping just short of your feet touching the weight stack.

Leg extension muscles worked:

• Quadriceps

2. Cable squat

Equipment needed for the cable squat:

• Cable pulley machine

How to do the cable squat:

1. Start by attaching a cable machine’s handle to a low pulley and standing in front of the machine with your feet shoulder-width apart. Grab the handle with both hands and hold it at chest level.
2. Take a step back from the machine, keeping your feet shoulder-width apart and your toes pointed slightly outwards. Keep your head and chest up, and your shoulders back. Lean back as much as you can.
3. Begin the descent by pushing your hips back and bending your knees, as if you were sitting down in a chair. Keep your weight balanced over your midfoot, and your heels in contact with the ground.
4. Descend until your hips are just below parallel with your knees. Your knees should be in line with your toes, and your back should be straight and neutral. Avoid rounding your back or allowing your knees to cave inward.
5. Begin the ascent by driving through your heels and pushing your hips forward. Keep your core tight, and maintain a neutral spine throughout the movement.
6. Once you have returned to the starting position, repeat the descent and ascent for the desired number of repetitions.
7. After you have completed your set, carefully release the handle and step away from the cable machine.

If you’re planning to do the barbell squat at home, you need a premium quality squat rack to keep you safe. Check out our review of the 17 best squat racks on today’s market.

3. Pistol squat

Equipment needed for the pistol squat:

• None

How to do the pistol squat:

1. Start by standing with your feet hip-width apart, arms extended in front of you for balance.
2. Shift your weight to your left foot and lift your right foot off the ground.
3. Slowly lower your body by bending your left knee and pushing your hips back.
4. Keep your chest up and your right leg straight as you lower your body.
5. As you descend, extend your arms forward to help with balance.
6. Go as low as you can while maintaining good form.
7. Push through your heel and drive your left foot into the ground to stand back up.
8. Repeat on the other side.

Pistol squat muscles worked:

• Quadriceps
• Glutes

4.  Cossack squat

Equipment needed for the cossack squat:

• Kettlebell

How to do the cossack squat:

1. Begin by standing with your feet wider than shoulder-width apart, with your toes pointing outwards. Hold a kettlebell at chest level, keeping it close to your body.
2. Shift your weight onto the right leg, and move into a side lunge. Lift the left toe so that you are resting on the heel. 
3. Begin lowering your body down towards the ground by bending the right knee, while keeping the left leg straight.
4. Continue lowering your body until your thigh is parallel to the ground, and your other foot is fully extended to the side.
5. Pause for a moment at the bottom of the movement, then push through your right foot to rise back up to the starting position.

Cossack squat muscles worked:

• Hip adductors
•  Glutes
•  Quadriceps
• Hamstrings

5. Bulgarian split squat

One study found that performing squats improved jumping performance more than machine-based exercises such as a leg press.

Equipment needed for the Bulgarian split squat:

• Exercise bench
• Dumbbells

SMRFT Nüobell 80LB Adjustable Dumbbells

These are the dumbbells we recommend for ‘most people’.

We have spent over 50 hours of research and compared over 100 dumbbells. Adjustable dumbbells make sense for most home gyms as they save space.

The Nüobell dumbbells go all the way to 80lbs per hand. This means they are much more versatile than most 50lbs adjustable dumbbells. You can use these for heavy shrugs, squats and bench press etc.

The main reason they are the top pick is because of their shape. They actually feel like real dumbbells and are not awkward to lift like some others.

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How to do the Bulgarian split squat:

1. Stand with your back to a bench, about two feet away.
2. Lift one foot and place the top of your foot on the bench. Your other foot should be about one to two feet in front of the bench.
3. Lower your body by bending your front knee, keeping your back knee off the ground. Your back should be straight, and your front knee should be directly above your ankle.
4. Keep your core engaged and your upper body straight throughout the exercise.
5. Push back up to the starting position by straightening your front knee.

Bulgarian split squat  muscles worked:

• Quadriceps
• Glutes
• Core

6.  Cable Zercher split squat

Equipment needed for the cable Zercher split squat:

• Cable Machine

How to do the cable Zercher split squat:

1. Attach a straight handle to a cable machine and set the pulley at its lowest position.
2. Stand facing the cable machine, about two feet in front of it, with your feet shoulder-width apart.
3. Hold the cable handle in the crook of your bent elbows.
4. Take a long step back with your left foot and raise the heel so you are resting on the toe.
5. Lower your body down towards the ground by bending your front knee, keeping your chest up and your back straight.
6. Continue lowering your body until your front thigh is parallel to the ground, and your back knee is just above the ground.
7. Pause for a moment at the bottom of the movement, then push through your front foot to return to the starting position.

Cable Zercher split squat muscles worked:

• Quadriceps
• Glutes
• Hip adductors
• Hamstrings

7.  Resistance band squat

Equipment needed for resistance band squats:

• Resistance band

How to do resistance band squats:

1. Stand on a resistance band with your feet shoulder-width apart. Hold the ends of the resistance band with your hands and bring them up to your shoulders.
2. Lower your body by bending your knees and pushing your hips back as if you’re about to sit in a chair. Keep your weight on your heels, your back straight, and your core engaged.
3. Continue squatting until your thighs are parallel to the ground or as low as you can comfortably go.
4. Pause for a second, then push up through your heels to stand back up to the starting position.

Resistance band squats muscles worked:

• Quadriceps
• Glutes
• Core

8. Dumbbell goblet squat

Equipment needed for the dumbbell goblet squat:

• Dumbbell

How to do the dumbbell goblet squat:

1. Begin by standing with your feet slightly wider than shoulder-width apart, with your toes pointing slightly outwards.
2. Hold a dumbbell with both hands at chest level, with your palms facing each other and your elbows pointing down.
3. Brace your core, keep your chest up and maintain a neutral spine.
4. Start the squat by bending at the knees and hips, as if you were sitting back into a chair.
5. Keep your weight on your heels and your knees tracking in line with your toes throughout the movement.
6. Lower yourself until your thighs are parallel to the ground.
7. Pause at the bottom of the squat and then push through your heels to stand back up, squeezing your glutes at the top.

Dumbbell goblet squat muscles worked:

• Quadriceps
• Glutes
• Core

9. Front leg elevated split squat

Equipment needed for the front leg elevated split squat:

• Dumbbells

How to do the front leg elevated split squat:

1. Stand facing a platform that is 6-12 inches high, with your feet hip-width apart and a pair of dumbbells held at your sides. 
2. Assume a staggered stance and place your front foot on the platform.
3. Lower your body down towards the ground by bending your front knee, keeping your chest up and your back straight.
4. Continue lowering your body until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
5. Pause for a moment at the bottom of the movement, then push through your front foot to rise back up to the starting position.

Sissy squat alternatives: The bottom line

The sissy squat is a fantastic exercise to isolate the quads. If you haven’t tried it, I definitely recommend adding it to your leg day routine if you’re able.

If your limited mobility prevents you from doing the sissy squat, choose one or more of our sissy squat alternative exercises to produce a similar effect.

The leg extension is my favorite sissy squat alternative. If you don’t have access to a leg extension machine, here are 5 leg extension alternatives you can do at home.