Exercise guide
Bodyweight Half Sissy Squat Wall Supported
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This variation isolates the quadriceps by shifting the center of gravity forward while using a wall for stability, emphasizing the knee extension phase and core engagement. It provides a safer entry point to the full sissy squat by limiting the range of motion and providing balance support.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your back facing a wall, approximately 6-12 inches away.
- Place your feet hip-width apart with toes pointing straight ahead.
- Rest your fingertips lightly against the wall behind you at hip or waist height for balance.
- Engage your core and tuck your pelvis slightly to maintain a straight line from your knees to your head.
How to do it
- Inhale as you simultaneously push your knees forward and lean your torso backward, keeping your hips locked in extension.
- Allow your heels to naturally lift off the floor as you descend until your knees reach roughly a 45-degree angle.
- Exhale as you drive through the balls of your feet to return to the starting position, focusing on the contraction in your quads.
- Maintain a controlled tempo, taking 2-3 seconds for the descent and 1-2 seconds for the ascent.
Form checklist
- Maintain a straight line from knees to shoulders; do not hinge or 'sit' at the hips.
- Keep your core braced to prevent the lower back from arching excessively.
- Use the wall only for balance, not to support your body weight.
- Ensure your knees track in line with your toes throughout the movement.
Pro tips
- Focus on pushing your knees as far forward as possible to maximize the stretch and recruitment of the rectus femoris.
- Squeeze your glutes hard throughout the entire set to keep your hips pushed forward and protect your lumbar spine.
Make it harder
- Increase the depth of the squat to a full range of motion as your knee strength and flexibility improve.
- Slow down the eccentric phase to 5 seconds to increase time under tension and metabolic stress.
Frequently asked
- What muscles does the bodyweight half sissy squat wall supported work?
- The bodyweight half sissy squat wall supported primarily targets the quadriceps, and also works the hip flexors as secondary muscles.
- What equipment do you need for the bodyweight half sissy squat wall supported?
- The bodyweight half sissy squat wall supported requires no equipment — just your body weight.
- Is the bodyweight half sissy squat wall supported good for beginners?
- The bodyweight half sissy squat wall supported is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.