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All exercises

Machine sissy squat

Beginner

Machine sissy squat is a compound machine exercise for the quads, also working the abs.

What it works

Primary muscle

Quads

Also works

Abs

Equipment
Machine
Movement
Legs
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
90 seconds

How to do it

  1. 1Set the foot plate so your heels lock under the rear roller and your shins press firmly against the front pad.
  2. 2Stand tall with your arms crossed on your chest, or hug a weight plate to your chest for extra load.
  3. 3Bend your knees to lower your hips, letting the knees travel forward over the pad while your chest stays up.
  4. 4Go as low as your knees comfortably allow, around the point where your thighs near parallel with the floor.
  5. 5Drive your knees back and straighten your legs to stand up, stopping just short of fully upright to keep tension on the quads.

What to do instead

  • Lever leg extensionMachine
  • Resistance band leg extensionResistance band
  • Sled hack squatSled

Harder variations

  • Sissy squatBodyweight
  • Weighted sissy squatWeight plate
Logged today · 90 seconds restMachine sissy squat

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