The sissy squat is a variation of the traditional squat that mainly works the quadriceps femoris muscle, which is located on the front of the thigh, and is recommended for strengthening and hypertrophy.
Due to the risk of injury, especially to the knee, this type of squat is normally only recommended for people with greater physical fitness or athletes. Discover other types of squats.
It is important that the sissy squat is initially done under the guidance of a physical education professional so that all necessary guidance is given and that the movement is performed correctly, in order to avoid injuries.
What is it for
The sissy squat is recommended for:
- Strengthen the thigh muscles, especially the quadriceps muscle;
- Define the muscles on the front of the thighs;
- Improve the functioning of the knee joint.
This type of squat should not replace the traditional squat, but should be used as an “extra” exercise. This is because the traditional squat is a more complete exercise that also strengthens other muscles, such as glutes, abdominals and back.
In addition to the sissy squat, a great alternative for people who want to strengthen their quadriceps muscle is the Bulgarian squat. See what the Bulgarian squat is and how to do it.
Main advantages
The main advantages of sissy squats include:
1. Strengthens and develops the quadriceps muscle
The sissy squat is an exercise capable of working the quadriceps muscles almost in isolation. Although other muscles also participate in its execution, they are less used.
2. Helps preserve autonomy for daily tasks
Strengthening the muscles involved in sissy squats is important for activities such as walking or running and therefore helps preserve autonomy for basic daily tasks as a person ages.
3. Relieves pain and strengthens the knee
Quadriceps muscle-strengthening exercises, such as sissy squats, can help relieve pain and strengthen the knee when done correctly and with guidance from a professional. Check out other exercises to strengthen your knee.
In this case, using a sissy squat machine can be useful because it relieves the strain on your knees while performing the movement.
How to do the sissy squat
The step-by-step guide to doing the sissy squat is as follows:
- Position your feet pointed forward, shoulder-width apart;
- Hold, with one hand, a bar or vertical support approximately at hip height;
- Keeping your torso straight, bend your knees to allow your body to fall backwards;
- Lower your torso until your knees are completely flexed. During this movement, the knees move forward, in the same direction as the feet, and the heels rise off the floor;
- Hold the position for approximately 3 seconds;
- Raise your torso, leaving your body back in its starting position;
- Repeat the movement.
In any case, it is important that the sissy squat is done with the guidance of a professional, especially at an early stage, due to the risk of knee injuries.
Sissy squats are normally only recommended for people with adequate physical fitness and athletes.
Sissy squats with weight
Sissy squats can be done with weights, holding a weight disc with your free hand during the movement, for example. The disc can be supported against the chest while performing the exercise.
However, when doing the sissy squat for the first time, it is recommended to start without weights and, as the muscle acquires more resistance, gradually increase it.
