Sissy squats can offer positive results but they are not always ideal. Find out alternatives to sissy squats with similar effects.
Some of the benefits of sissy squats are that they can strengthen your quadricep muscles, they can improve flexibility, they improve balance, you can do sissy squats at home, etc.
In turn, this means that sissy squats can help you build muscle mass, burn calories, and offer other typical exercise benefits.
Whether you don’t enjoy sissy squats, you want a more knee-friendly alternative, or you want an alternative for any other reason, these alternatives to sissy squats can offer you some or all of the same benefits.
1. Leg extensions
For the first sissy squat alternative, you need suitable resistance bands and an anchor object. Once you have these, take the following steps to do a resistance band leg extension:
- Anchor the resistance band somewhere close to the ground. If you are using a chair you can anchor it at the back chair legs.
- Sit on the object you chose with your back to the anchor. Anchor the other end of the resistance band behind your feet. Make sure your folded leg already feels a pull from the resistance band.
- Slowly stretch your legs with the resistance band until they are fully stretched.
- Move your feet back to the position in step 2 in a controlled motion.
There are also a few other ways to do leg extensions which include a cable machine and ankle weights.
Leg extensions are an exercise that is done to isolate your quadriceps muscles. This means you can get the same primary muscle focus as sissy squats but with less worrying about balance.
Without having to pay attention to balance it becomes easier to increase the weights you use. In turn, this can lead to more and faster muscle growth.
2. VMO dips
For this next exercise, you want a platform that is slightly elevated above the floor. Even something like 6 inches (15 cm) of height works. An example of a suited object is a low stepper.
Once you have that, take the following steps to do VMO dips:
- Stand straight up on the edge of the platform, feet full on it, with your toes facing the lower surface.
- Move one foot forward so that it hovers over the edge.
- Fold the knee of your support leg in a controlled motion until your heel of the other foot touches the lower surface.
- Slowly stretch your support leg again.
- Repeat the same number of repetitions with your other leg as the support leg.
The vastus medialis oblique (VMO) is one of your four quadriceps (front upper leg) muscles. If your knee hurts when doing exercises like sissy squats it is possible this particular muscle is not yet strong enough.
This is where VMO dips can help you strengthen the VMO muscle so that over time you can go to sissy squats and other effective leg exercises that require knee folding.
3. Bulgarian split squats
For this next exercise, you want a step, bench, or any other stable object at about knee height. Once you have that, take the following steps to do a Bulgarian split squat:
- Stand in front of the stable object with your back toward it. Keep about half a leg distance between you and the box.
- Move one leg back and put the foot of this side on the object. The top of your foot should lean on the surface of the object.
- Slowly lower your hips by bending the knee of your stretched leg until your hip is at about the height of your knee of the previously stretched leg. Use your arms for balance if needed.
- Push yourself up again into the position of step 2.
- Repeat the same number of repetitions on the leg of the other side to keep your muscle distribution balanced.
Bulgarian split squats are more of a compound alternative to sissy squats. You will not only give your quadriceps but also your glutes, calves, and hamstrings a good workout.
A benefit of Bulgarian split squats, if you do not have a lot of extra weights, is that you put your entire weight on one leg at a time.
This makes the exercise more challenging, and in turn leads to more muscle growth potential, than two-legged exercises.
4. Smith machine back squats
A smith machine is a gym machine where a barbell goes up and down in a fixed trajectory guided by rails. The barbell can also be racked at any point which can remove the need for a spotter.
Take the following steps to do a back squat on the smith machine:
- Place the barbell slightly lower than shoulder height. Add the desired number of weight plates.
- Stand under the barbell, push your shoulders up so that the barbell rests on your higher back, and hold it there with your hands.
- Unrack the barbell. Stand up straight with your feet at more or less shoulder width. Compared to a regular barbell back squat you want your feet to be slightly more forward.
- Slowly lower your hips by bending your knees. How far depends on different factors like knee health but at your lowest point you want your hips to be at or lower than your knee height. Keep your back in a straight line throughout the movement.
- Push yourself up again into starting position by stretching your legs.
- Rerack the barbell after your desired number of repetitions.
Because of the fixed trajectory of the smith machine you have to put your feet slightly more forward compared to a regular barbell back squat.
This leads to more quadricep engagement although you will definitely also engage your glutes, calves, and hamstrings.
Another benefit of these fixed rails as a sissy squat alternative is that you have to focus a lot less on balance. This makes it easy to use heavier weights and focus on building muscle.
The potential downside of smith machine squats is that you need a smith machine. This is not as at-home friendly as sissy squats.
5. Cannonball squats
Take the following steps to do a cannonball squat:
- Stand up straight with your feet close together and your toes pointing slightly outward.
- Slowly lower your hips by bending your knees. How far depends on different factors like knee health but at your lowest point you ideally want your hips to be at or lower than your knee height. You will likely have to bend forward for balance but keep your back in a straight line throughout the movement.
- Push yourself up again into starting position by stretching your legs.
Cannonball squats are basically squats but with your feet together. This squat variation is usually considered more quadricep-focused than regular squats.
Even so, cannonball squats are definitely more of a compound alternative to sissy squats.
The walkthrough describes the bodyweight version but you can certainly do cannonball squats with a weighted barbell on your back.
6. Lunges
Walking lunges are an exercise that can serve as an alternative to sissy squats if you are interested in more of a compound leg movement.
Take the following steps to do two walking lunges:
- Stand up straight with your feet at more or less shoulder width.
- Take a big step forward so that you get into a position where both of your knees are at a 90-degree angle. Your front foot should be flat on the ground and your back foot should only touch the ground with the ball of the foot (front).
- Move your back foot forward and get into the same position as step 2 but with your other foot in the front.
Compared to sissy squats, it is generally easier to add weights to lunges. That being said, for weighted lunges, you do preferably have no- or one-handed weights so you can still use your arms for balance.
In any case, lunges can help you strengthen and grow your quadricep muscles but also your glutes, calves, and hamstrings at the same time.
7. Front squats
Similar to some of the other options on this list, front squats are not a great sissy squat alternative if you want to isolate your quadricep muscles.
Take the following steps to do a front squat:
- Find a squat rack and place the barbell at about chest height. Add the desired number of weight plates. If there are any safety bars adjust them to the right height.
- Stand in front of the barbell, put the barbell on the front of your shoulders, and hold it there with your hands. Hold the barbell in position by letting it rest on the inside of your fingers. For this, you have to point your elbows forward and hand palms upward.
- Unrack the barbell and take a few steps back so that you have room to squat. Stand up straight with your feet at more or less shoulder width.
- Slowly lower your hips by bending your knees. How far depends on different factors like knee health but at your lowest point you want your hips to be at or lower than your knee height. You will likely have to bend forward for balance but keep your back in a straight line throughout the movement.
- Push yourself up again into starting position by stretching your legs.
- Rerack the barbell after your desired number of repetitions.
Front squats are a barbell squat variation that focuses slightly more on your quadriceps compared to many other versions.
Even so, different from the sissy squat you will also engage your other leg muscles a good amount with front squats. Goblet squats are another squat variation with a similar difference in muscle focus.