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Bench Sissy Squat
A machine-assisted squat variation targeting the quadriceps through constant tension, emphasizing the rectus femoris for hypertrophy and knee stability.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Abs, Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Abs
4/10Rectus Abdominis
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds • Short rest periods are effective for hypertrophy-focused sets.
How to Perform
Step into the sissy squat bench, securing your feet under the rollers and pressing your shins firmly against the padded support.
- Stand tall with your core braced and shoulders back.
- Lower your hips toward the pad by bending your knees.
- Descend until your thighs are roughly parallel to the floor.
- Drive through the balls of your feet to ascend.
- Stop just short of fully upright to maintain quad tension.
- Keep a slight backward lean throughout the entire rep.
Coaching Tips
Form Cues
- Lean back slightly
- Keep tension on quads
- Shins against the pad
- Don't stand fully upright
Breathing
Inhale as you lower your body and exhale forcefully as you drive back to the starting position.
Tempo
3-1-1
Range of Motion
Lower until hips are level with the knee pad; return to near-lockout while keeping a slight knee bend.
Safety
Safety Notes
- Ensure the foot rollers are locked before starting
- Avoid if experiencing acute knee pain
- Maintain a neutral spine
Spotting
Not recommended; use a stable object nearby for balance if needed.
Common Mistakes
- Standing completely upright at the top
- Hinging at the hips like a regular squat
- Losing shin contact with the pad
- Rushing the eccentric phase
When to Avoid
- Patellar tendonitis
- Acute knee inflammation
- Severe ankle immobility
Flexibility Needed
- Ankle dorsiflexion
- Knee flexion
Also known as
Sissy Squat Machine, Weighted Sissy Squat, Quads Only Squat
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