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Daniel Mesa

Sissy Squat Smith Machine: How To & Benefits

sissy squat smith machine

If you’re searching for a powerful lower body exercise that targets your quadriceps and challenges your balance, the Smith Machine Sissy Squat might be just what you need. This unique exercise can help you build impressive leg strength and improve your overall lower body conditioning. 

In this guide, we’ll teach you the right way to do the Smith Machine Sissy Squat, give you useful tips, point out common mistakes you should avoid, talk about the muscles it works and its benefits, and even give you ideas for other exercises to mix up your leg day routine.

Let’s get into it!

How To Do Sissy Squat Smith Machine

how do to do smith machine sissy squat

The Smith Machine Sissy Squat may initially appear intimidating, but with the proper technique, it becomes accessible and highly effective. Here’s how to do it:


Place a bench or a platform in front of the Smith Machine and raise the barbell to around hip height.

Barbell Placement

Standing with your back against the barbell, turn your back to the machine. Put both hands on the barbell and use them as a neck brace.

Squatting Down

Bend your knees to lower your body while keeping your back and chest high in a squat position. As you go down, your knees should drift forward over your toes.


Extend your knees all the way back to the starting position by driving through your heels.


Do as many times as you’d like while keeping good form and a steady stance.

Our Tips For The Smith Machine Sissy Squat

Starting with Light Weight

If you’ve never done a Smith Machine Sissy Squat before, I recommend starting with a smaller weight. This method will help you master the mechanics of the exercise and perfect your form before progressing to heavier weights. Keep in mind that the key to a successful Sissy Squat is good form.

Proper Foot Placement

It’s important to keep your feet hip-width apart to have a solid foundation when working out. Squatting with your feet in this position will keep you stable and less likely to lose your balance. It’s a minor adjustment that can have a big impact on how well you do the exercise.

Focus on Range of Motion

Don’t rush through your Sissy Squats. Instead, pay attention to your range of motion. Lower yourself as far as your flexibility allows without any discomfort. Over time, as your flexibility improves, you can work on increasing your range of motion. A full range of motion maximizes muscle engagement and minimizes the risk of injury.

Common Sissy Squat Smith Machine Mistakes To Avoid

Leaning Too Far Forward

One mistake many people make is leaning too far forward during the fall. This can put too much stress on your lower back and make the activity less effective. To avoid this, keep your back straight during the action.

Neglecting Proper Support

If you don’t make sure that your upper back is tightly against the barbell for support, bad things can happen. For the Sissy Squat to be safe and effective, it is important to have good upper back support. Make sure you’ve thought about this part twice.

Skipping Warm-Up

Another trap to watch out for is skipping your warm-up. Injury and decreased mobility during exercise can result from skipping the warm-up. Do a good warm-up every time before you do something to get your muscles and joints ready.

Smith Machine Sissy Squat Muscles Worked

sissy squat smith machine


The quadriceps are the muscles on the front of your legs that get the most work during the Smith Machine Sissy Squat. For actions like walking, running, and jumping, they are very important because they help the knee bend.

Glutes (Gluteus Maximus)

In this workout, you need to work out your glutes. The gluteus maximus is the biggest muscle in your buttocks. It helps extend your hips, which gives you strength and support during a squat.


The hamstrings, which are at the back of your legs, help the Smith Machine Sissy Squat work better. They help bend the knees and straighten the hips, which works the quadriceps and glutes for a complete lower body workout.

Lower Leg Muscles (Gastrocnemius and Soleus)

The gastrocnemius and soleus muscles in the lower leg help to keep the body stable. They help you keep your balance during the squat, and using them makes your lower body stronger and more stable overall.

Smith Machine Sissy Squat Benefits

Quadriceps Development

The Smith Machine Sissy Squat is one of the best ways to work out your quadriceps, which are the big muscles on the front of your legs. Focusing the pressure on this muscle group is a great way to isolate and intensify the workout, which leads to amazing quadriceps growth. 

As you add this exercise to your routine, you’ll notice your thighs getting stronger and more defined. This not only makes your lower body look better, but it also makes your legs stronger for everyday use.

Enhanced Leg Strength

One of the best things about the Smith Machine Sissy Squat is how much it strengthens your legs. The weight you lift during this workout greatly changes your lower body as you slowly add more weight. 

Your quadriceps, hamstrings, and calf muscles get a good workout, strengthening your legs. You can improve your leg strength with this exercise, whether your goal is to make everyday tasks easier or to reach the next level in your athletic ability.

Balance and Coordination

That Old Smithy The Sissy Squat is great stability and coordination. This exercise tests your proprioception, or the body’s internal sense of spatial orientation, by requiring you to maintain stability and control throughout the action. 

In the long run, this improves your general athleticism, allowing you to perform better in a wide range of sports. In addition to shaping your lower body, this exercise also improves your coordination and helps you move gracefully.

Alternatives To Smith Machine Sissy Squats

Leg Press

The leg press is a great option to Smith Machine Sissy Squats because it works on leg strength in a different way. It works the hips, quadriceps, and hamstrings well. 

Leg presses are great for building leg strength without having to worry about your balance like the Sissy Squat does. They offer stability and controlled pressure. You can change the level of the machine and focus on different parts of the legs to get a complete lower body workout.

Bulgarian Split Squat

The Bulgarian Split Squat is a free-weight exercise that works your leg muscles in a new way and improves your balance and ability to stand on one leg. Like the Smith Machine Sissy Squat, it works the quads, hamstrings, and glutes. 

What makes it unique is that it is a solo exercise, which means that each leg has to work on its own. Building strength in the lower body can help find and fix muscle weaknesses.

Hack Squat Machine

The Hack Squat Machine is a different way to work out your quads while also giving you support and stability. The action is similar to squatting, and it works the leg muscles well. 

People who like a guided range of motion and want to work on their quadriceps will benefit the most from this machine. This is a great choice for building leg strength, and by adjusting the machine, you can focus on different parts of leg strength and muscle engagement.

Bottom Line

With the Hack Squat Machine, you can work out your legs in a new way that also keeps you stable and supports you. It feels a lot like squatting and is good for working out the leg muscles. This machine is best for people who want to work on their quadriceps and like having a path shown to them. 

Here’s a great way to build leg strength. You can work on different parts of leg strength and muscle engagement by customizing the machine setup.


Is the Smith Machine Sissy Squat suitable for beginners?

Yes, beginners can do this exercise with light weight to start and focus on form.

How many sets and repetitions should I do?

Begin with 2-3 sets of 10-12 repetitions and adjust based on your fitness level and goals.

Can I use a barbell for this exercise instead of the Smith Machine?

The Smith Machine offers stability, making it suitable for this exercise. Using a barbell may require a spotter for safety.

Is it okay to lean back slightly during the movement?

A slight backward lean is acceptable for balance, but avoid excessive leaning, which can strain your lower back.

Should I include this exercise in my leg day routine?

Yes, it can be a valuable addition to your leg day routine, focusing on quadriceps development.


  1. Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian journal of sports medicine, 6(2), e24057.
  1. What Is Proprioception, and Why Is It so Important? Retrieved from