Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Calves, Glutes, Hamstrings
Target Muscle Group
Quads
Sissy Squat Instructions
- Stand with your feet shoulder-width apart next to a Smith Machine or something you can hold onto for support.
- Grab the support bar with one arm if needed.
- Slowly begin to lean backward from your knees, keeping your body straight from head to knees. Do not bend at the waist.
- As you lean back, allow your knees to travel forward, lowering your body. You can use some type of block or support to keep your heels from touching the ground.
- Continue to descend, aiming to lower yourself as far as you can while keeping your heels off the ground. The more you lean back, the more you target your quads.
- Push through the balls of your feet and straighten your knees to return to the starting position.
- Repeat this movement for desired reps.
Sissy Squat Tips
- If you're a beginner, start by holding onto a wall or using a support to help balance.
- Focus on controlled movements and avoid letting your back arch excessively.
- Use a block or step that is 2-4 inches high to position your heels on while keeping your toes on the floor.
- Use dumbbells or a weight plate to make the exercise more challenging.
13 Comments
I can only do about five of these per set (just starting the workout) is there anything else that I could do to supplement the other 15 per set or should I leave it at the 5 per set and work my way up? Thanks!
I'm gonna guess the answer is NO since nobody responded in over 3 years.
Crickets and grasshoppers
Great exercise when done right, no cheating when doing this correct .
Wont it gonna create damage to knees, always told during squats never bend your knee beyond your toes... Couldn't get through this... with weights on its seems quite unsafe to me
is there any replacement for this exercise ?
if you take away any support under your feet and dont hold on to anything and thrust out your arms when you come back up what is described here is a hindu squat. i always thought you held a weight plate against your chest when you did this exercise
to the person that says it is joke vince girona was no joke
I think this exercise is a joke, creative but a joke. It goes against everything that is taught when strengthening the quads. For example lunges, squats, and even a movement as simple as sitting in a chair.
It's supposed to be a combination stretch and contraction exercise for the quads, and it's not a 'total joke'. I agree that there are MUCH better exercises as this is not only awkward to perform but can be BETTER duplicated by just doing leg extensions on a DECLINE bench and is much easier to learn.
Superset it with hack squats. You’ll be humbled.
I tried this exercise and I feel it isolates the quads better then any machine
you can think of or mention. You have to work at it a little bit, so that you don't lose your balance. When body weight isn't enough any more, start with a light weight dumbell for added stress. Works fantastic!!!
The great Tom Platz done the sissy squat . Look at how big his legs got. No one comes near the guy to this day.