Sissy Squat Strength Standards for Men and Women
Discover how your Sissy Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Sissy Squat Strength Level
Calculate Your Sissy Squat Strength
Sissy Squat Rep Standards
Compare your Sissy Squat performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | < 1 |
| Intermediate | 27 |
| Advanced | 62 |
| Elite | 105 |
Sissy Squat Standards by Bodyweight
Find the Sissy Squat strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 5 | 41 | 92 | 153 |
| 120 lbs | < 1 | 5 | 39 | 86 | 143 |
| 130 lbs | < 1 | 4 | 36 | 81 | 135 |
| 140 lbs | < 1 | 4 | 34 | 76 | 127 |
| 150 lbs | < 1 | 3 | 32 | 72 | 120 |
| 160 lbs | < 1 | 3 | 30 | 68 | 114 |
| 170 lbs | < 1 | 2 | 29 | 65 | 108 |
| 180 lbs | < 1 | < 1 | 27 | 62 | 103 |
| 190 lbs | < 1 | < 1 | 25 | 59 | 98 |
| 200 lbs | < 1 | < 1 | 24 | 56 | 94 |
| 210 lbs | < 1 | < 1 | 23 | 54 | 90 |
| 220 lbs | < 1 | < 1 | 22 | 51 | 86 |
| 230 lbs | < 1 | < 1 | 20 | 49 | 83 |
| 240 lbs | < 1 | < 1 | 19 | 47 | 80 |
| 250 lbs | < 1 | < 1 | 18 | 45 | 77 |
| 260 lbs | < 1 | < 1 | 17 | 43 | 74 |
| 270 lbs | < 1 | < 1 | 16 | 42 | 71 |
| 280 lbs | < 1 | < 1 | 16 | 40 | 69 |
| 290 lbs | < 1 | < 1 | 15 | 39 | 66 |
| 300 lbs | < 1 | < 1 | 14 | 37 | 64 |
| 310 lbs | < 1 | < 1 | 13 | 36 | 62 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 8 | 19 | 32 |
| 100 lbs | < 1 | < 1 | 9 | 19 | 32 |
| 110 lbs | < 1 | < 1 | 9 | 19 | 31 |
| 120 lbs | < 1 | < 1 | 10 | 19 | 30 |
| 130 lbs | < 1 | < 1 | 10 | 19 | 30 |
| 140 lbs | < 1 | < 1 | 10 | 19 | 29 |
| 150 lbs | < 1 | 2 | 10 | 18 | 28 |
| 160 lbs | < 1 | 2 | 10 | 18 | 27 |
| 170 lbs | < 1 | 2 | 9 | 17 | 26 |
| 180 lbs | < 1 | 2 | 9 | 17 | 25 |
| 190 lbs | < 1 | 2 | 9 | 16 | 25 |
| 200 lbs | < 1 | 2 | 9 | 16 | 24 |
| 210 lbs | < 1 | 2 | 9 | 15 | 23 |
| 220 lbs | < 1 | < 1 | 8 | 15 | 22 |
| 230 lbs | < 1 | < 1 | 8 | 14 | 21 |
| 240 lbs | < 1 | < 1 | 8 | 14 | 21 |
| 250 lbs | < 1 | < 1 | 7 | 13 | 20 |
| 260 lbs | < 1 | < 1 | 7 | 13 | 19 |
Sissy Squat Standards by Age
Discover how Sissy Squat strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 19 | 50 | 86 |
| 20 | < 1 | < 1 | 26 | 61 | 103 |
| 25 | < 1 | < 1 | 28 | 63 | 106 |
| 30 | < 1 | < 1 | 28 | 63 | 106 |
| 35 | < 1 | < 1 | 28 | 63 | 106 |
| 40 | < 1 | < 1 | 28 | 63 | 106 |
| 45 | < 1 | < 1 | 25 | 59 | 99 |
| 50 | < 1 | < 1 | 21 | 53 | 91 |
| 55 | < 1 | < 1 | 18 | 47 | 82 |
| 60 | < 1 | < 1 | 14 | 41 | 73 |
| 65 | < 1 | < 1 | 10 | 34 | 63 |
| 70 | < 1 | < 1 | 7 | 28 | 53 |
| 75 | < 1 | < 1 | 3 | 22 | 45 |
| 80 | < 1 | < 1 | < 1 | 16 | 37 |
| 85 | < 1 | < 1 | < 1 | 12 | 30 |
| 90 | < 1 | < 1 | < 1 | 9 | 24 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 5 | 13 | 24 |
| 20 | < 1 | < 1 | 9 | 20 | 32 |
| 25 | < 1 | < 1 | 10 | 21 | 33 |
| 30 | < 1 | < 1 | 10 | 21 | 33 |
| 35 | < 1 | < 1 | 10 | 21 | 33 |
| 40 | < 1 | < 1 | 10 | 21 | 33 |
| 45 | < 1 | < 1 | 8 | 18 | 30 |
| 50 | < 1 | < 1 | 6 | 15 | 27 |
| 55 | < 1 | < 1 | 4 | 12 | 22 |
| 60 | < 1 | < 1 | < 1 | 9 | 18 |
| 65 | < 1 | < 1 | < 1 | 6 | 14 |
| 70 | < 1 | < 1 | < 1 | 3 | 10 |
| 75 | < 1 | < 1 | < 1 | < 1 | 6 |
| 80 | < 1 | < 1 | < 1 | < 1 | 3 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Sissy Squat Overview
The Sissy Squat is a bodyweight exercise that targets the quadriceps by isolating them through a unique squatting movement, providing an intense lower body workout.
Muscles Worked
Equipment Needed
None (optional: stable surface for support)
How To Perform the Sissy Squat
- Start by standing upright with your feet shoulder-width apart and your body facing forward.
- Place your hands on your hips for balance or hold onto a stable surface like a squat rack or parallel bars.
- Engage your core and begin to bend your knees while leaning backward, keeping your hips extended.
- Lower your body by bending at the knees and pushing them forward while your heels stay elevated.
- Continue to lean back until your knees are fully bent and your body forms a straight line from your knees to your shoulders.
- Push through the balls of your feet to return to the starting position, maintaining a controlled motion throughout the movement.
- Repeat for the desired number of repetitions.
- Breathing: Inhale as you lower your body and exhale as you return to the starting position.
Want to perfect your form? Check out our detailed guide on Sissy Squat for proper technique and tips.
Pro Tips for Sissy Squat
- Keep your core engaged to maintain balance and protect your lower back.
- Avoid letting your knees cave inward; maintain proper knee alignment.
- Start with a limited range of motion if you're new to the exercise and gradually increase as your strength and flexibility improve.
- Ensure your heels stay elevated throughout the movement.
Sissy Squat Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Sissy Squat?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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