The sissy squat is an excellent way to strengthen your quadriceps, hip flexors, and core at the same time. It requires locking your feet in place and bending backward, with the emphasis on your thighs, before lifting yourself back up - best done with a Sissy Squat Bench.
A platform on which you stand, a vertical pad on which your calves rest and a bar that keeps your feet in place make up Sissy Squat Benches. With these, you may conduct supported squats, which allow you to press your weight back without losing your balance.
While the complex exercise may be performed without a Sissy Squat Bench, like with any workout, having the correct equipment is far more beneficial. Sissy squats aren't the finest glute-building exercise. However, they're particularly effective at targeting your quads while simultaneously working your hip flexors and core.
When you've mastered the standard sissy squat, you may increase the difficulty by leaning your entire body back.
As you return, the amount of weight your quadriceps must support will increase. Holding a dumbbell or a weight plate can help you develop your sissy squat routines. This will make them even more difficult, allowing you to continue to train and grow muscle.
Sissy squats are a great way to work your quads. They increase balance and mobility while also strengthening your legs, back, and core, making them one of the most beneficial exercises to include in your workout.
A sissy squat can be done with or without a sissy squat machine. You may easily progress or change the activity to match your fitness and comfort levels.
How To Do Sissy Squats
Sissy squats are a multi-joint exercise that works for many muscle groups at the same time. Sissy squats put the quadriceps, back muscles, hip flexors, and abdominals to the test. Sissy squats are also a rigorous leg workout since they push your joints to their maximum range of motion, especially your knee joints and hip flexors.
If you're a beginner, I recommend starting with a bodyweight sissy squat. Concentrate on the eccentric action (going down) and assist yourself through the concentric movement to avoid knee discomfort (standing up).
Stand with your feet shoulder-width apart and your shoulders shoulder-width apart. Roll your shoulders back and forth and compress your core to avoid lower back soreness.
Bend your knees slowly, as though you're attempting to make contact with the floor with your kneecap. You'll need to elevate your heels off the ground to do so. Lean on a wall for support if you need it.
As you drop your knees toward the ground, push your upper body backward, you won't reach the ground — only your end range of motion. This keeps your complete body, from your kneecaps to your shoulders, in a straight line, lowering the danger of injury.
To do this, squeeze your glutes, hamstrings, and core. Think about holding a plank or pushup, and how you need to squeeze your entire body to hold that straight-line position.
Things start to become a little more difficult at this point. You have two alternatives when you reach the end of your range of motion.
Return your heels to the ground if you're a novice. You should be in a low squat stance at this point. Get back to where you started. This workout focuses on eccentric action to strengthen your posterior chain muscles.
To get back to your starting position, keep your weight on the ball of your foot. As you lift, keep your upper and lower bodies in a straight line.
What Are The Benefits Of Using A Sissy Squats Bench?
One of the finest aspects of the sissy squat is that you may relax as the bench supports your calves and ankles. This means you're safe and can squat while pushing your weight back.
Not only that, but instead of performing a standard squat, you may go all the way down into a sit-up position. When you get back up, your quads and core have to hold your whole weight, which puts a lot of pressure on your anterior chain.
They help you strengthen your hip flexors, which is a challenging area to target but one that may provide significant benefits if done correctly. Because sissy squats will help you attain that teardrop thigh shape you've been chasing, they're also great for muscular growth.
By using a sissy squat bench, you may gradually build your strength while being fully supported by the pad rest at the back. They are therefore appropriate for both rookie and professional lifters, and they are completely safe to use.
What Muscles Does A Sissy Squat Work?
The quadriceps are the focus of sissy squats. This exercise is meant to target the quadriceps muscles in particular. The glutes and hamstrings are underused, thus the upper thigh bears the brunt of the load.
Your core will also help to stabilize and support the movement. You'll need a strong and sturdy core to maintain a neutral spine and generate that straight line from the knees to the top of the head.
All of the muscles in your torso, including those in your stomach, sides, and back, wrap around the center of your body.
Sissy squats are a difficult exercise. If you're not yet ready to take on the activity, a sissy squat may push your knees or ankles to overcompensate, putting you at risk of injuring your joints.
If you want to achieve a sissy squat, make sure you build up to it. To strengthen your core and quadriceps, start with isolating other isolated routines. Leg presses and planks are two exercises that might help you get there safely and successfully.
Work on your ankle and hip mobility on a regular basis by completing some light exercises in these regions. Using a sissy squat machine to support you while you work your way up to the full thing before attempting it without help may be really useful.