Exercise Tutorial: Sissy Squat
Table of Contents
What Is a Sissy Squat
The sissy squat is a variation of the squat. Do not be fooled by its name, the sissy squat requires excellent balance and leg strength as well as bullet-proof knees. Specifically, the sissy squat targets the quadriceps intensely. Many fitness enthusiasts have been incorporating this exercise into their leg routine to further their development.
How to Do a Sissy Squat
The sissy squat is a very challenging exercise to execute. Performing this exercise incorrectly could be painful and potentially harmful to your knees. Here are several steps to properly perform the sissy squat.
Stand with your feet shoulder-width apart or closer. You can grab onto a post or rack for more stability.
Start to bend your knees and keep your back straight. Focus on pushing your knees forward and down, and maintaina neutral back. Your heels should come off the ground as you are on your toe for the movement.
Go as low as you can handle. Push through your toes and engage your quads maximally to come up from the bottom position.
Sissy Squat Form
Push knees out.
Keep back straight.
Drive through heels.
Sissy Squat Muscles Worked
Sissy Squat Benefits
The sissy squat provides intense isolation on the quads with minimal glutes and hamstring activation. It is an exercise that could work magic for growth in the front legs but is difficult to execute. You can perform the sissy squat with just your body weight, which is a convenient and humbling experience.
Sissy Squat Variations
Weighted Sissy Squat
You can hold a plate or dumbbell close to your torso and perform sissy squats. This variation is advanced and should only be done after you master bodyweight sissy squats.
Machine Sissy Squat
For this variation, you need a sissy squat machine. Secure your feet on the machine and your upper calves and distal hamstrings against the pads. Squat down and up while emphasizing quads.
Sissy Squat Alternative
Sissy Squat Progression
Beginner: Perform the sissy squat while holding onto a support. Use only your body weight and prioritize repetitions.
Intermediate: Do the sissy squat with your body weight without support. Aim for a full contraction and squat as low as possible.
Advanced: Do weighted sissy squats with a plate or dumbbell. Focus on control and quad activation.
