Library / Quadriceps
Assisted Sissy Squat
Bodyweight · Isolation · Isolation
Quadriceps Core
Default prescription & biomechanics
- Primary muscles
- Quadriceps
- Secondary muscles
- Core
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Push force)
- Difficulty
- Advanced
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Hold onto a rack upright for balance and rise onto the balls of your feet.
- Keep your hips extended in a straight line with your torso as your knees travel forward.
- Extend the knees to pull yourself back up, targeting the rectus femoris in its lengthened range.
Joint & safety considerations
Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Seated Leg Extension | Bands swap | Bands |
| Barbell Clean and Jerk | Barbell swap | Barbell |
| Barbell Hang Power Clean | Barbell swap | Barbell |
| Barbell Power Snatch From Blocks | Barbell swap | Barbell |
| Barbell Snatch | Barbell swap | Barbell |
| Barbell Snatch Balance | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.