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Sissy Squat Bodyweight Alternative

12 substitute exercises that target the same muscles

1
Run demonstration

Run
2
Plyo Sit Squat (Wall) demonstration

Plyo Sit Squat (Wall)
3
Reach Front Reach Top Sumo Squat demonstration

Reach Front Reach Top Sumo Squat
4
Jump Squat demonstration

Jump Squat
5
Bodyweight Side Squat Step demonstration

Bodyweight Side Squat Step
6
Counterbalanced Skater Squat demonstration

Counterbalanced Skater Squat
7
Jumping Single Leg Lunge demonstration

Jumping Single Leg Lunge
8
Bodyweight Rear Lunge demonstration

Bodyweight Rear Lunge
9
Clap Curtsey Squat demonstration

Clap Curtsey Squat
10
Jump Box demonstration

Jump Box
11
Downward Dog Sprint demonstration

Downward Dog Sprint
12
Plyo Squat demonstration

Plyo Squat

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Sissy Squat Bodyweight trains

Primary Quadriceps

Secondary Gluteus Maximus

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