Heel Elevated Assisted Sissy Squat

Back to all exercises

Heel Elevated Assisted Sissy Squat demonstration

Exercise overview

Training details

Quadriceps

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

01Stand with the heels elevated and hold a fixed support lightly with one or both hands.
02Rise onto the forefeet, brace the trunk, and keep the hips extended as the knees begin traveling forward.
03Lower by bending the knees and allowing the body to lean backward as one line from knees to shoulders.
04Descend only through a pain-free range in which the knees track with the toes and the quadriceps remain loaded.
05Extend the knees to return upright, using the support only as much as needed for balance and control.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDumbbell Heel Elevated Assisted Sissy Squat

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight Squat

Comparable substituteFront Squat

Comparable substituteBarbell Squat

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.