10 Best Sissy Squat Alternatives for Quad Strength

Ranked Sissy Squat Alternatives

10 substitutes, ranked by how closely each one matches the Sissy Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Squat To Overhead Reach With Twist

   91% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
   4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
   5. Continue alternating sides with each squat repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Sissy Squat
   • Equipment: bodyweight only, the same as the Sissy Squat
   • Body position: standing, the same as the Sissy Squat
2. 

   2. Linear Depth Jump

   90% match

   • Quads
   • Other
   • Advanced
   • Compound

   A straight swap when you want to keep working the quads.

   How to perform this exercise

   1. You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
   2. To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
   3. Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
   4. Land softly, asborbing the impact through the legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Sissy Squat
   • Equipment: bodyweight only, the same as the Sissy Squat
   • Body position: standing, the same as the Sissy Squat
3. Play demonstration

   3. Semi Squat Jump

   90% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body into a squat position.
   3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
   4. Land softly on the balls of your feet and immediately go into the next repetition.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Sissy Squat
   • Primary muscle: quads, the same as the Sissy Squat
   • Equipment: bodyweight only, the same as the Sissy Squat
   • Body position: standing, the same as the Sissy Squat
4. Play demonstration

   4. Squat To Overhead Reach

   90% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body down into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
   4. Return to the starting position by lowering your arms and bending your knees to squat down again.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, the same as the Sissy Squat
   • Equipment: bodyweight only, the same as the Sissy Squat
   • Body position: standing, the same as the Sissy Squat
5. Play demonstration

   5. Squat On Bosu Ball

   89% match

   • Quads
   • Stability-ball
   • Intermediate
   • Compound

   A good swap when you have a stability ball to work with, and it still works the quads.

   How to perform this exercise

   1. Place the bosu ball on the ground with the flat side up.
   2. Stand with your feet shoulder-width apart and position yourself on top of the bosu ball.
   3. Lower your body down by bending your knees and hips, as if sitting back into a chair.
   4. Keep your chest up and your weight on your heels.
   5. Lower yourself until your thighs are parallel to the ground.
   6. Pause for a moment, then push through your heels to return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Sissy Squat
   • Primary muscle: quads, the same as the Sissy Squat
   • Equipment: bodyweight only, the same as the Sissy Squat
   • Body position: standing, the same as the Sissy Squat
   • Balance: harder to stay steady on than the Sissy Squat
6. 

   6. Freehand Jump Squat

   87% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Cross your arms over your chest.
   2. With your head up and your back straight, position your feet at shoulder width.
   3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
   4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
   5. When you touch the floor again, immediately squat down and jump again.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Sissy Squat
   • Primary muscle: quads, the same as the Sissy Squat
   • Equipment: bodyweight only, the same as the Sissy Squat
   • Body position: standing, the same as the Sissy Squat
   • Balance: easier to stay steady on than the Sissy Squat
7. 

   7. Bodyweight Squat

   86% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
   2. Begin the movement by flexing your knees and hips, sitting back with your hips.
   3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: two-legged squat, the same as the Sissy Squat
   • Primary muscle: quads, the same as the Sissy Squat
   • Equipment: bodyweight only, the same as the Sissy Squat
   • Body position: standing, the same as the Sissy Squat
   • Balance: easier to stay steady on than the Sissy Squat
8. 

   8. Rocket Jump

   86% match

   • Quads
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible.
   3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Sissy Squat
   • Equipment: bodyweight only, the same as the Sissy Squat
   • Body position: standing, the same as the Sissy Squat
9. 

   9. Quick Leap

   86% match

   • Quads
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. You will need a box for this exerise.
   2. Begin facing the box standing 1-2 feet from its edge.
   3. By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
   4. Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Sissy Squat
   • Equipment: bodyweight only, the same as the Sissy Squat
   • Body position: standing, the same as the Sissy Squat
10. 

    10. Bench Jump

    85% match

    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a short squat in preparation for the jump; swing your arms behind you.
    3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
    4. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
    5. Turn around and face the opposite direction, then jump back over the bench.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: quads, the same as the Sissy Squat
    • Equipment: bodyweight only, the same as the Sissy Squat
    • Body position: standing, the same as the Sissy Squat