Bodyweight Sissy Squat
Brace for a quad-burning challenge! The Bodyweight Sissy Squat builds strength and tests your limits. Hold on tight!
The Bodyweight Sissy Squat mainly works the quads, with help from the core and lower back. You'll need: sissy squat machine.
Required Equipment
Bodyweight Sissy Squat Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Bodyweight Sissy Squat Variations and Alternatives
How to do the Bodyweight Sissy Squat
Stand upright with your feet a little less than shoulder-width apart. Hold onto a squat stand or a stable surface for balance if needed.
Shift your weight onto the balls of your feet and brace your core.
Slowly lean backward, keeping your body straight from your knees to your head.
Bend your knees to lower your torso towards the ground while lifting your heels, keeping your back and thighs aligned.
Stop descending when your knees form a 90-degree angle or before, depending on your flexibility and strength.
Hold the position briefly and then push through the balls of your feet to raise your body back to the starting position.
Repeat the movement for the desired number of repetitions and sets.
Remember to perform the movement in a controlled manner and keep your core tight throughout the exercise. It's essential to have good balance and knee health to perform sissy squats, as they put significant stress on the knee joint. Beginners should start with a less intense variation or avoid the exercise if it causes any discomfort.
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Bodyweight Sissy Squat FAQs
What muscles does the Bodyweight Sissy Squat work?
The Bodyweight Sissy Squat mainly works the quads, with help from the core and lower back. The main muscles are the quadriceps femoris.
What equipment do you need for the Bodyweight Sissy Squat?
Sissy squat machine.
What workout day should the Bodyweight Sissy Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Sissy Squat variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Half Sissy Squat, Bodyweight Kneeling Sissy Squat, Bodyweight Standing Sissy Squat and Sissy Squat.
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