TETSUBarbell Split Squat vs Sissy Squat
The Barbell Split Squat and the Sissy Squat both train the quads as their primary muscle. The Barbell Split Squat uses a barbell while the Sissy Squat is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Split Squat | Sissy Squat | |
|---|---|---|
| Primary muscle | quads | quads |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes, hamstrings and calves | calves and glutes |
| Equipment | barbell | bodyweight |
| Steps in our guide | 5 | 6 |
How each one starts
Barbell Split Squat — first steps
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a large step forward with your right foot, keeping your torso upright.
Sissy Squat — first steps
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Hold onto a stable object for balance if needed.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Split Squat lets you load the heaviest weights and progress in small, steady jumps. The Sissy Squat needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the quads adapting.
Full form guides
Common questions
Is the Barbell Split Squat better than the Sissy Squat?
Neither is universally better — both train the quads as the primary mover. The Barbell Split Squat lets you load the heaviest weights and progress in small, steady jumps, while the Sissy Squat needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Split Squat and the Sissy Squat in the same program?
Yes, but usually not in the same session — they overlap heavily on the quads. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Split Squat and the Sissy Squat work the same muscles?
The primary muscle is the same: the quads. Supporting muscles differ slightly — glutes, hamstrings and calves for the Barbell Split Squat versus calves and glutes for the Sissy Squat.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.