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Video: Sissy Squat Demonstration
How to Do a Free-Standing Sissy Squat
How to Use a Sissy Squat Bench or Machine
How to Perform Sissy Squats Correctly With a Sissy Squat Bench.
Step 1: Adjust the foot roller pads so that your feet are locked into place on the bench’s platform.
Step 2: The adjustable calf pad should be pressing into your calves, just below your knees.
Step 3: Sit back into a squat by leaning back and away from your feet (your upper body should be either directly upright or leaning slightly backward; no leaning forward at all)
Step 4: Bring yourself back up again
Step 5: Repeat
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Points of Performance With a Sissy Squat Bench
Avoid locking out your knee joint at the top of the movement. You want to keep tension on the quads to get the full benefits of the movement.
Avoid coming to a fully standing position. Standing fully upright will take the emphasis off of your quads. You should always maintain a backward lean. Contract your quads and glutes at the top of the movement.
One of the best things about a sissy squat bench is that you can lean back with confidence because the machine won’t let you fall.
Stay upright or leaned back throughout the movement. Do not lean forward, like you might do with a traditional squat.
What is a Sissy Squat?
Why is it Called a Sissy Squat?
What Muscles Does the Sissy Squat Work
Benefits of the Sissy Squat
They help strengthen your hip flexors
They’re great for building the quad muscles down around your knee (the teardrop)
They’re compound, so you’ll train a lot of muscles with just one movement
They can be easily scaled to both beginners and advanced athletes
They are a great core movement
Great Movement for Home Workouts
Before Trying the Sissy Squat
Try this progression using the sissy squat bench as a warm-up before a squat variation:
Step 1: 10 reps only going halfway down, with your upper body leaned forward
Step 2: 10 full-depth reps with your upper body leaned forward
Step 3: 10 partial reps with your upper body vertical
Step 4: 2-3 sets of 10-20 reps using perfect sissy squat form (full depth, upper body leaned slightly backward, not locking out or leaning forward at the top of each rep)
*30 seconds to 1-minute rest between each of the sets above. Dynamic stretching for quads, hamstrings, and hips during the rest periods.
Are Sissy Squats Good for Your Knees?
Might not seem like much…until your knees can no longer handle supporting your body weight doing simple daily activities like walking stairs.