What is a good Sissy Squat?
For a 180 lb male, an Intermediate Sissy Squat is about 26 reps. Advanced starts around 61 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.
How Many Sissy Squat Should You Be Able to Do?
Sissy Squat rep targets for a 180 lb man, by training level:
Sissy Squat Standards by Bodyweight
Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 4 | 40 | 91 | 152 |
| 120 | < 1 | 4 | 38 | 85 | 142 |
| 130 | < 1 | 3 | 35 | 80 | 134 |
| 140 | < 1 | 3 | 33 | 75 | 126 |
| 150 | < 1 | 2 | 31 | 71 | 119 |
| 160 | < 1 | 2 | 29 | 67 | 113 |
| 170 | < 1 | 1 | 28 | 64 | 107 |
| 180 | < 1 | < 1 | 26 | 61 | 102 |
| 190 | < 1 | < 1 | 24 | 58 | 97 |
| 200 | < 1 | < 1 | 23 | 55 | 93 |
| 210 | < 1 | < 1 | 22 | 53 | 89 |
| 220 | < 1 | < 1 | 21 | 50 | 85 |
| 230 | < 1 | < 1 | 19 | 48 | 82 |
| 240 | < 1 | < 1 | 18 | 46 | 79 |
| 250 | < 1 | < 1 | 17 | 44 | 76 |
| 260 | < 1 | < 1 | 16 | 42 | 73 |
| 270 | < 1 | < 1 | 15 | 41 | 70 |
| 280 | < 1 | < 1 | 15 | 39 | 68 |
| 290 | < 1 | < 1 | 14 | 38 | 65 |
| 300 | < 1 | < 1 | 13 | 36 | 63 |
| 310 | < 1 | < 1 | 12 | 35 | 61 |
| 90 | < 1 | < 1 | 7 | 18 | 31 |
| 100 | < 1 | < 1 | 8 | 18 | 31 |
| 110 | < 1 | < 1 | 8 | 18 | 30 |
| 120 | < 1 | < 1 | 9 | 18 | 29 |
| 130 | < 1 | < 1 | 9 | 18 | 29 |
| 140 | < 1 | < 1 | 9 | 18 | 28 |
| 150 | < 1 | 1 | 9 | 17 | 27 |
| 160 | < 1 | 1 | 9 | 17 | 26 |
| 170 | < 1 | 1 | 8 | 16 | 25 |
| 180 | < 1 | 1 | 8 | 16 | 24 |
| 190 | < 1 | 1 | 8 | 15 | 24 |
| 200 | < 1 | 1 | 8 | 15 | 23 |
| 210 | < 1 | 1 | 8 | 14 | 22 |
| 220 | < 1 | < 1 | 7 | 14 | 21 |
| 230 | < 1 | < 1 | 7 | 13 | 20 |
| 240 | < 1 | < 1 | 7 | 13 | 20 |
| 250 | < 1 | < 1 | 6 | 12 | 19 |
| 260 | < 1 | < 1 | 6 | 12 | 18 |
The Sissy Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Sissy Squat Standards by Age
How the Sissy Squat standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 18 | 49 | 85 |
| 20 | < 1 | < 1 | 25 | 60 | 102 |
| 25 | < 1 | < 1 | 27 | 62 | 105 |
| 30 | < 1 | < 1 | 27 | 62 | 105 |
| 35 | < 1 | < 1 | 27 | 62 | 105 |
| 40 | < 1 | < 1 | 27 | 62 | 105 |
| 45 | < 1 | < 1 | 24 | 58 | 98 |
| 50 | < 1 | < 1 | 20 | 52 | 90 |
| 55 | < 1 | < 1 | 17 | 46 | 81 |
| 60 | < 1 | < 1 | 13 | 40 | 72 |
| 65 | < 1 | < 1 | 9 | 33 | 62 |
| 70 | < 1 | < 1 | 6 | 27 | 52 |
| 75 | < 1 | < 1 | 2 | 21 | 44 |
| 80 | < 1 | < 1 | < 1 | 15 | 36 |
| 85 | < 1 | < 1 | < 1 | 11 | 29 |
| 90 | < 1 | < 1 | < 1 | 8 | 23 |
| 15 | < 1 | < 1 | 4 | 12 | 23 |
| 20 | < 1 | < 1 | 8 | 19 | 31 |
| 25 | < 1 | < 1 | 9 | 20 | 32 |
| 30 | < 1 | < 1 | 9 | 20 | 32 |
| 35 | < 1 | < 1 | 9 | 20 | 32 |
| 40 | < 1 | < 1 | 9 | 20 | 32 |
| 45 | < 1 | < 1 | 7 | 17 | 29 |
| 50 | < 1 | < 1 | 5 | 14 | 26 |
| 55 | < 1 | < 1 | 3 | 11 | 21 |
| 60 | < 1 | < 1 | < 1 | 8 | 17 |
| 65 | < 1 | < 1 | < 1 | 5 | 13 |
| 70 | < 1 | < 1 | < 1 | 2 | 9 |
| 75 | < 1 | < 1 | < 1 | < 1 | 5 |
| 80 | < 1 | < 1 | < 1 | < 1 | 2 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
The Sissy Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Sissy Squat Level
What the Sissy Squat Strength Levels Mean
You are working toward your first full-range reps. An easier version or a shorter range is the normal starting point.
You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.
You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.
Long sets with strict form are routine for you. Many lifters at this level add load with harder variations to keep progressing.
Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.
How to Progress Your Sissy Squat
Tier-specific training recommendations to move your Sissy Squat to the next level.
- Start with an easier version you can do for 8 to 12 clean reps.
- Move to the full version once 12 clean reps feel easy.
- End each set one or two reps before your form breaks.
- Train the movement 2 to 3 times a week with several sets, not one all-out set.
- Add one rep to one set each session, and keep the full range.
- Test your max reps every 3 to 4 weeks, not every session.
- Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
- Slow the lowering phase or pause at the hardest point.
- Keep one high-rep day a week so your max set keeps growing.
- Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
- Track your best set and your weighted reps: both show progress.
- Your bodyweight changes your rep count directly, so compare tests at a similar weight.
How to Perform 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.
Tips
- 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.
Where Do These Sissy Squat Standards Come From?
The levels on this page are estimates from the FitnessVolt strength standards model. The Sissy Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Sissy Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
Frequently Asked Questions
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