CalisthenicsIn review

Assisted Sissy Squat

A knee-dominant squat that leans the body back while the heels rise, with one hand on a wall.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Knee extension
Modality: Calisthenics
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand tall side-on to the wall with the feet hip-width apart, and rest one hand on it.

Do the rep

Rise onto the balls of the feet and push the knees forward.
Lean the body back in one straight line from the knees to the head, as far as you control.
Push the knees back and return to a tall stand.

What counts as a rep

A rep counts when the knees travel forward with the hips straight and the body in one line, and you return to a full stand.

One rep starts standing tall, bends the knees forward while the heels rise and the body leans back in one line from the knees to the head, and ends at a full stand.

Breathing

Breathe in as you lower; exhale as you stand.

Cues

Keep the hips straight.
Knees forward, shoulders back.
Go deeper when the reps get easy.

Common mistakes

Bending at the hips
What you seeThe hips move back and the body folds forward like a normal squat.
FixSqueeze the glutes and keep one line from the knees to the head.
Straight hips keep the load on the front of the thighs.
Going too deep too soon
What you seeThe knees ache or the body drops at the bottom.
FixLower only as far as you control, and add depth over weeks.
Gradual depth lets the knees adapt to the load.

Stop the set if

Stop if you feel sharp pain in the knee.
Stop if your hand slips or you lose balance.
End the set when you cannot keep the hips straight.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Quadriceps · moderate confidence

Assisting

Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight + Wall

Stand side-on to a clear, solid wall and rest one hand on it. Use a floor where the feet do not slip.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 4, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_leg_extension, the closest Wave 1 record.
Exception to rule 2: the CSV says squat. The hips stay straight and only the knees bend, so the record uses the knee-extension pattern and the isolation_target role (rule 2, knee isolation), as ex_leg_extension.
Skill tier intermediate: the sissy squat needs high thigh strength for the body weight, so this batch rates it advanced (rule 3), and an assisted variant is one tier lower. The CSV says beginner. Failure cost moderate: the user must control the lean back.
The help comes from one hand on a wall. `wall` is a picker id that every user has, so the record requires it and home stays yes.
The optional box-step from the CSV is dropped; it does not fit the movement.
The CSV muscle list is the family hint; the record keeps the quadriceps and the deep core only.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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