You may have come across different types of squat workouts, but have you ever learnt about the Sissy Squat? This is considered one of the best squat workouts and is often incorporated by experienced fitness freaks. Whether you are a beginner or an experienced gym enthusiast, opting for the Sissy squat will help you squat better between your knees. If it’s your leg day, performing this squat variation can help you get a more extensive stretch and larger range of motion in your quadriceps for effective muscle-building gains. The thing that matters most when performing this type of squat is your bodyweight, making it the best exercise for you to work your quads using minimal equipment.
So, if you are looking for quadriceps-focused gym equipment for your gym, you can buy the Hammer Strength Leg Extension by contacting True Iron Fitness.
What is a sissy squat?
First of all, you might have a question in mind: How did the name Sissy come from? Well, it came from the mythological Greek king Sisyphus. It’s believed that he must have had big quads from all that boulder pushing. When trying sissy squat form, you work with your bodyweight, where you are intended to bend and straighten your knees without engaging your hips. On the other hand, when performing a traditional-style squat, you are required to engage your knee and hip equally; however, it is not required when you opt for a sissy squat. The hips work as an extension when you squat down and engage your knees and drive them over your toes. Basically, this sissy squat form offers a better muscle-building stretch for the rectus femoris, also known as the quads. If you are trying this exercise for the very first time, it’s advisable to hold on to a squat rack or a robust platform for additional stability. Incorporating the Rogers Power Squat Pro XT into your workout routine to work your quads can be beneficial. This squat machine is available on the True Iron Fitness website.
Sissy squat muscles worked
Before you perform any squat, it’s mandatory to look after what muscles will be worked while performing any specific squat. In a similar way, before you perform Sissy Squat, you must know what muscles this exercise will work. Have a closer look at the following primary muscles targeted by the sissy squat:
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Glutes: If you are thinking of directly engaging your glutes through this exercise, then it’s important for you to keep in mind that this exercise will engage your glutes isometrically, while ensuring that your hips are locked into place.
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Hip flexors (Rectus femoris): When you come to know that rectus femoris is also targeted by sissy squat, then you might be aware of how. Well, rectus femoris is the only quad muscle that crosses the knee joint and the hip joint. The stretch is applied to the rectus femoris, and the wide range of motion offered by the sissy squat is responsible for strengthening and increasing mobility of your hip flexors. Hip flexor exercise is the right exercise for those looking to enhance stability and balance.
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Quadriceps: When performing the sissy squat, you will be primarily targeting your quads because the whole exercise is known for knee flexion and extension.
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Core: To ensure proper balance throughout the sissy squat, it’s essential for you to keep your torso straight and spine neutral. This also engages your Rectus abdominis, lower back, and obliques to work effectively.
Sissy squat form: How to do a sissy squat?
Now, let’s come to how you can perform a sissy squat. Have a closer look at the following steps:
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Your feet must be hip-width or shoulder-width apart and raise your feet to mimic that you are performing a calf raise.
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Your glutes must be engaged; lean your torso back while pushing your knees forward.
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After going as low as you can, pause and try to stand back up, returning your whole body to the starting position. If you are looking to buy a squat machine, you can also give the Rogers Power Squat Pro Machine a try.
Tips on sissy squat form
It may sound simple to perform a sissys squat, but it includes a lot of considerations. You need to keep various points in mind, such as:
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The setup should be based on your experience level
As you may know, there will be a massive amount of knee flexion when you use a sissy squat machine, and during this exercise, it might become difficult for you to maintain balance. Therefore, it’s advisable to hold either a squat rack or the side of a door frame for additional stability. For counterbalance, you can either hold a light weight plate or hold your arms in front when you lean back.
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Lean and drive simultaneously
Knee flexion is the initial stage of performing a sissy squat, so you are likely to bend your knees and lean back at the same time; this will help you maintain balance and hip position.
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Keep your glutes tight
As you know, hip movement is zero to minimal when performing the sissy squat, and you can ensure minimal hip movement by keeping your glutes tight and ensuring your anterior core is engaged properly.
Final thoughts
Now, you are aware of what a sissy squat is, how to perform it, and what key things you need to keep in mind. If you are looking for squat machines at reasonable costs, you can get in touch with True Iron Fitness.
