Swiss Ball Sissy Squat

This is an instructional video to correctly demonstrate Swiss Ball Sissy Squat

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a great exercise to strengthen Quads and can be used to build up to a full sissy squat
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. This exercise can be done with dumbbells for the resistance
  5. Place the ball between the wall and your lower back. This will be the starting position.
  6. Have your feet hip width apart and place your feet a foot or two ahead of you.
  7. Now slowly squat down by sliding down the wall. Only go down as far as you can comfortably manage.
  8. The difference with a sissy squat is that you need to lift up onto your toes and your knees should go forwards. Also your hips should stay in neutral so that your back to your knees are a straight line.
  9. Once at the bottom then push back up to return to the start position.
  10. As you get better add more resistance, depth and gradually bring your feet closer to the wall.
  11. Eventually you can transition to a harder sissy squat version.
  12. For strengthening you should perform 6-10 reps to fatigue
  13. You should perform 3-5 sets with 3 minutes rests
  14. This session can be done 2-3 times per week
  15. For endurance you should perform 15-25 reps to fatigue
  16. You should perform 3-5 sets with no more than 30 second rests
  17. This session can be done 2-3 times per week

Subscribe to our mailing list

Get tips, offers, new articles & exercises straight to your inbox!


By clicking subscribe you are confirming that you have read and agree to our Privacy Policy.


Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).