Sissy Squat Exercise Guide: Instructions, Alternatives, Tips & Tricks

Sissy Squat How To Do It And The Advantages Of Doing It

Squats come in various shapes and sizes because they are a very effective compound exercise.

There are times when it seems that you have been supplied with every potential answer, and then another one is offered to you.

It is well worth the reputation of a functional body movement to do a movement that involves and activates many muscle groups.

The squat is an excellent exercise for developing lower-body strength and endurance and engaging important stabilizer muscles such as the core.

A typical exercise may be modified such that the major muscle group is worked in a different place of the body than it would be with a modified exercise.

The sissy squat is designed to achieve this result.

Time to spend some quality time with it.

Where Does The Name Of “Sissy Squats” Come From?

What is Sissy Squat

To be clear, I have no objections to the possibility of sissy squats receiving a new title in the future.

Even if the activity is effective in and of itself, athletes may be turned off by a ridiculous name (which is why I prefer to call back-and-forth sprints “gassers” rather than suicides).

If you have any recommendations for making the name better, I’d love to hear them.

Sissy squats, on the other hand, have absolutely nothing to do with poor form in the first place.

Ironically, the name of the squat exercise stems from a Greek myth about King Sisyphus, which is an excellent source of irony.

Sisyphus, the king of Corinth, is well-known in Greek mythology for his two acts of defiance against death.

Sisyphus, dubbed “the Iliad’s most cunning of men,” managed to escape from Hades twice before being punished by Zeus.

After being sentenced to eternal punishment in Hades, his final punishment was to push a boulder up a hill for all of eternity, only to have the rock roll back down before he could reach the top of the hill’s summit.

Squats have absolutely nothing to do with Greek mythology, boulder rolling, or ultimate punishment, among other things.

When you’re squatting, your quadriceps are injured in the same manner that they are when you’re attempting to push a large boulder with your hands.

As if that weren’t horrible enough, unlike Sisyphus, your squat session will finally come to an end.

After all, what’s the purpose of educating someone like you?

Because his quads are very delicious!

The Greek hero Sisyphus is often shown as having powerful thighs in art, whether it is ancient or modern.

For those of you who want to have quadriceps that seem like they were sculpted by Greek gods, Sissy Squats are the exercise you should undertake.

Be clear: the exercise isn’t any simpler since it’s called “Name That Exercise.”

Because the quadriceps are so heavily reliant on this maneuver, you should begin by strengthening those muscles before progressing to more advanced variations.

The Sissy Squat is a challenging workout, but it is well worth your time and effort if you want to strengthen your quadriceps.

What Is Sissy Squat?

How to Sissy Squat

It is possible to strengthen your quadriceps while also strengthening your hip flexors and your core by squatting with your feet together in the form of a sissy squat.

Sissy Squat Bench allows you to easily lock your feet in place and lean back while putting tension on your thighs, then quickly returning to an upright position with ease.

With calves on a platform, Sissy Squat Benches are made up of two fundamental components: a resting cushion and a bar to hold the feet in place.

With their help, you may do assisted squats without having to worry about losing your equilibrium.

How To Do The Sissy Squat Correctly

How To Do The Sissy Squat Correctly

Getting Started with the Equipment and Setting It Up:

To ensure that you get the best results, it’s best to utilize something that can hold your weight and not move while you’re doing the exercise, such as a dumbbell or a weighted plate.

When you’re doing this exercise, you’ll be able to keep your ankles up the whole time.

To begin, you are located at:

  • Place your heels on a block or a step to assist you in maintaining your balance while walking.
  • Check that your toes are planted firmly on the floor and pointed straight in front of you.
  • While you rest, your hands should be put on your hips to provide support.
  • By bending the knees and tilting the head backward, it is possible to produce a straight line from the knees to the neck.
  • If you keep your core engaged, you will be able to keep your body in one straight line.

Execution:

  • When you want to lower your body to the ground, you must first bend your knees and then lean backward with your whole body weight.
  • If you can’t squat down any lower without falling over, do so.
  • Try to maintain the stance for three seconds at a time.
  • Push yourself up to the starting position again to return to the starting position.
  • Repeat the process.

Muscle Groups That Have Been Specifically Targeted: 

  • Quadriceps
  • Muscles Involved Secondarily Muscles of the Core Muscles

Avoid Making These Common Mistakes!

Sissy Squat Errors

Get the task done, but don’t go overboard in your efforts.

Because it is a demanding exercise that focuses on the knee extension movement, it is advised that you utilize the least amount of resistance possible.

Starting with a bodyweight version is an excellent way to get your feet wet in the gym.

Weighted Sissy Squats are a terrific way to make your exercise a little bit more challenging.

This exercise should not be performed if you cannot move your knee without feeling pain.

Immediately after reaching the summit of the movement, straighten your knees!

When you complete a set of Sissy Squats, be cautious not to lock your legs together.

Maintain a slight bend in your knee.

Instead of putting your joints in danger, this strategy maintains your muscles fully engaged throughout the whole process.

Keep Your Body Consistent

Keep your body in a straight line from your knees to your neck during the whole exercise, from the beginning to the very conclusion.

Maintaining this posture will aid in the motion’s ability to adequately target your quads.

Making allowances for your hips to bend is an excellent approach to practice stretching and expanding your hip joint.

In this manner, the focus of the action will be shifted away from the quadriceps and onto the posterior chain muscles.

Activate The Core

Maintaining appropriate posture while making this motion is much simpler if you activate your core while performing it.

Maintaining and doing the Sissy Squat with more ease is made possible by strengthening and stabilizing your core while performing the exercise.

What Muscles Are Worked By The Sissy Squat?

What Muscles Are Worked By The Sissy Squat

The quadriceps are the primary focus of sissy squats.

Use the alternative variation of this exercise, which stresses more of the quadriceps, for a more effective training experience.

The hamstrings and glutes are put under less pressure, enabling the upper thigh to take the bulk of the effort.

Maintaining the action solid and support is also vital to engage your core muscles.

To maintain a straight line from your knees to the top of your head, you must have a solid and stable core to support it.

All muscles that help to round your torso are located in your stomach, sides, and back.

Sissy Squat Benefits

Sissy Squat Benefits

Quadriceps Development 

When it comes to strengthening your Quadriceps, Sissy Squats are a terrific choice.

The role of the posterior chain muscles is reduced when one maintains a straight-line posture.

When it comes to your body, the posterior chain refers to a group of muscles located in the back of it.

Lower back and gluteal muscles are included in this category, and hamstrings, calves, and lower back.

Squats are an excellent exercise for building strength in your posterior chain.

As a result of their posture, the Sissy Squat, on the other hand, puts these muscles in a supporting position.

Consequently, the quadriceps are pushed to carry out most of the job by restricting their attention span.

Consequently, you should anticipate having significant pain in the front of your thighs after doing this exercise.

Increase The Strength Of Your Core.

Sissy squats are excellent for building core strength and developing your quadriceps and gluteus maximus.

Your core muscles must exert more effort to keep your body on a straight path since the posterior chain muscles are less crucial.

Your core muscles are used for stability and balance, and stabilization during the push-up from the squat.

The action may be tailored to meet the needs of different levels of experience.

It takes a lot of quad and core strength to maintain the appropriate posture and do Sissy Squats effectively at first, which makes them difficult to master at the beginning of your fitness journey.

Many different strategies may modify your form to have a more pleasant or more demanding experience while doing the sissy squat if you are having problems with your core and quad muscles.

Even though this is an excellent workout for beginners, you’ll get better results if you use a more significant amount of resistance throughout the activity.

Sissy Squat Alternatives

Sissy Squat Alternatives

Assisted Sissy Squat 

Suppose you’re concerned about losing your balance during this exercise.

In that case, you may want to try an Assisted Sissy Squat instead of the regular version.

To Get Started, You’ll Need A Few Things

An additional source of support will be required in addition to the raised block.

If you’re working out in a gym, look for a squat rack with a beam to hold onto for support.

When working out at home, you may use anything solid, such as a table, as a platform.

The starting point is as follows:

  • Place your feet shoulder-width apart on the concrete block, with your heels raised on the block of concrete.
  • Check that your toes are planted firmly on the floor and pointed straight in front of you.
  • Place one hand on your hip while keeping your other hand on the beam.
  • By bending your knees slightly backward, create a straight line with your torso and legs.
  • Activate your core strength by sitting up straight.

Execution:

  • You should squat down while holding on to the beam, with your knees bent and your body tilted backward.
  • Try to maintain the stance for three seconds at a time.
  • Push yourself up to the starting position again to return to the starting position.
  • Repetition is key!

Supported Sissy Squat 

Sissy Squat machines may also be utilized to improve one’s balance, as seen in the video below.

The Sissy Squat Bench is what we like to call it since it is more of a piece of equipment than machinery.

You won’t have to be concerned about falling backward since the bench’s structure will hold your feet and ankles firmly in place while you stroll about.

Isn’t There A Sissy Squat Bench Accessible In Your Gym?

Isn't There A Sissy Squat Bench Accessible In Your Gym

Instead, choose one of the other alternatives given below.

Anytime you’re in doubt, you can always turn to Amazon for a wide range of low-cost options.

This Mirafit model is our top choice.

In terms of quality, it has received a great deal of positive feedback.

Pay attention to their YouTube channel, where they demonstrate how to utilize it in great detail!

Weighted Sissy Squat 

Weighted Sissy Squat 

Okay, so you’re able to do the Sissy Squat using your own body weight?

Time to boost the ante when it comes to resistance!

To Get Started, You’ll Need a Few Things.

A block or a step will be required to maintain your heels raised throughout the motion.

You may do this exercise using the Sissy Squat machine.

You’ll also have to put on some weight!

For this activity, a dumbbell or a weight plate might be appropriate.

The starting point is as follows:

  • To be able to stand on the block with your feet shoulder-width apart, your heels elevated, and your toes on the ground, you should be able to do so with ease.
  • Place the weight on top of your rib cage and hold it in place with your hands.
  • Try hanging on to a beam with one hand while using the other to support your weight if you’re having problems staying on your feet.
  • To achieve this position, simply bend your knees a little and lean your body back like you would in a traditional Sissy Squat.
  • Examine your core to determine whether it is working correctly.

Execution:

  • Hold the weight while bending your knees and torso backward to lower your body while maintaining balance.
  • Squat down and keep your position for three seconds.
  • Begin by assuming the starting position.
  • Repeat the process.

How Dangerous Are Squats Such As The “Sissy Squat”?

Such As The Sissy Squat

Sissy squats are tough to learn because they are so low to the ground.

Avoid doing a sissy squat if you are not physically prepared to take on the task to prevent overcompensating and maybe injuring your joints during the workout.

To do a sissy squat, you’ll need to gradually increase your strength and endurance.

Focus on developing your core and quadriceps first, utilizing a variety of solo exercises to get the job done.

Leg presses and planks may be able to assist you in getting there more quickly and safely.

Spend some time each week to improve your ankle and hip mobility by doing a few simple exercises.

For the best results, it is strongly advised that you begin using the sissy squat machine and gradually go to the whole thing without help.

Is Sissy Squats Good For The Knees?

Is Sissy Squats Good For The Knees

Squatting as low as possible does not seem to have a beneficial influence on the health of one’s knees.

Your knees will absorb the bulk of the strain if you don’t have strong quadriceps muscles to support them.

Failure to exercise care may result in severe consequences.

The first stage is to progressively increase the intensity of the movement.

Take your mobility into consideration as well.

Your knee should always remain in a bit of bend throughout the workout and should not be completely locked out.

Maintaining all of these considerations should allow you to sissy squat with confidence in no time.

If they begin to hurt, cease what you’re doing immediately.

Should You Use Weights For A Sissy Squat?

Should You Use Weights For A Sissy Squat

In addition to being a challenging version of an already strenuous exercise, a weighted sissy squat is considerably more demanding.

It is generally accomplished purely using one’s own bodyweight since even this is tough to master.

Before adding more weight to this exercise, be sure that your quadriceps muscles can withstand the increased stress placed on them.

Making time for exercise is not always straightforward, especially in today’s hectic world.

You’d be okay as long as you had access to a variety of gyms around the United Kingdom plus an online fitness subscription.

I realize what you mean now.

When It Comes To Glutes, Are Sissy Squats Good For You?

When It Comes To Glutes, Are Sissy Squats Good For You

Sissy squats are not the only approach to develop your glutes; there are other others as well.

Their benefits include strengthening your quads and hip flexors, as well as toning and stabilizing your core.

By bringing your whole body back, you’ll be able to make the conventional sissy squat a little more complicated.

When you return to the starting line, you’ll have to rely more on the strength in your quads due to the situation.

If you add a dumbbell or a weight plate to your sissy squats as a weight, you may make them more difficult.

Consequently, it will be considerably more challenging to gain muscle and strengthen existing muscle.

Which Is More Effective: Sissy Squat Vs. Leg Extension?

Which Is More Effective Sissy Squat Vs. Leg Extension

Few are more effective than leg extensions when it comes to quad-targeting workouts.

There are a variety of factors contributing to this.

We understand why you feel that using a leg extension machine is the best approach to building your quadriceps.

Still, we believe that Sissy Squats are a superior method of developing your quadriceps.

Since extensions are one of the few leg exercises that isolate the quadriceps entirely, they effectively increase both strength and size in the quadriceps.

This move puts significant strain on the knee joint when performed correctly since the hamstring muscles, which ordinarily aid in knee flexion, are not activated during the motion.

Even if you do not currently have a knee injury, you may reduce the stress on the joint by making the motion with a lighter weight and performing it more often.

While this does not rule out the possibility of a long-term knee injury, you should still consider if it is worth it in your particular situation.

Sissy Squats are one of the most effective exercises for building quadriceps.

They are on par with the leg extender machine in terms of effectiveness.

Even if the quadriceps muscles are more active when their importance is diminished, they are not completely isolated as they are when they are isolated in an extension.

According to a study published in the Journal of Strength and Conditioning, leg extenders were shown to be ineffective in activating the rectus femoris muscle (the big muscle in the middle of the quads).

Compared to other quadriceps muscles, the Rectus Femoris is distinctive in that it is also engaged in hip flexion and anterior pelvic tilt.

They are not taught on the leg extender but rather in the actual movement of the Sissy Squat itself.

Sissy Squat activities are more accessible than other workouts since they do not need a machine.

Put another way, extensions will not be effective unless you are prepared to put out the necessary effort.

Sissy Squats have several benefits to the Quad-isolating leg extender, not the least of which is that they are less dangerous.

Last Words

How To Do Sissy Squat

The sissy squat is an excellent exercise for developing lower-body strength and endurance.

The name “sissy squat” comes from a Greek myth about King Sisyphus, a great source of irony.

Squats have absolutely nothing to do with poor form in the first place.

The Sissy Squat is a challenging workout, but it is well worth your time and effort.

The quadriceps are so heavily reliant on this maneuver you should begin by strengthening those muscles.

With calves on a platform and a resting cushion, you may do assisted squats without having to worry about losing your equilibrium.

The Sissy Squat is a demanding exercise that focuses on the knee extension movement.

Maintaining and doing the exercise with more ease is made possible by strengthening and stabilizing your core.

Weighted Sissy Squats are a terrific way to make your exercise a little bit more challenging.

Squats using a Sissy Bar are an excellent exercise for building core strength and core strength.

The quadriceps and gluteus maximus are the primary focus of the sissy squat as the hamstrings and glutes are put under less pressure.

Your core muscles must exert more effort to keep your body on a straight path since the posterior chain muscles are less crucial.

If you are having problems with your core and quad muscles, the sissy squat is a good exercise for you.

If you’re concerned about losing your balance, try an assisted version of the exercise.

The Sissy Squat Bench is a bench that holds your feet and ankles firmly in place while you squat.

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