Sissy Squat

Muscles Worked: Quadriceps

Spotter Required: No

Minimum Equipment required: Weight Plate and a fixed support to hold onto

The Best Equipment to Use: Same as above

Warming up: To warm up, perform 1 set of 15 - 20 repetitions without a weight

How often should I perform this exercise: There is no reason why you could not include Sissy Squat in every leg workout you perform.

When should I perform this exercise: The Sissy Squat is a good isolation exercise for your Quadriceps muscles. Depending on how intensely you are training, or what kind of plan you are following, will affect when you perform the exercise. If you are aiming to work you Quadriceps to failure, perform in close proximity to another Quadriceps exercise, such as the Front barbell Squat.

How to do the exercise: The key to a successful Sissy Squat is being able to stabilise yourself using your free arm, as balance will affect the execution of this exercise. The free arm needs to grip onto a support, positioned next to your side, about waist height. Your other arm will be holding a weight plate.

If you are new to the exercise, use a light weight or even no weight at all, until you get the hang of it. Sissy Squat can feel like a very strange exercise when you first perform it. 

Once you are happy with your grip on the plate and the object begin to bend your knees to bring your body backwards. This ‘backwards’ motion needs to come from the knee-bending. This is what will call your Quads into action. If you use your waist/hips, you will place the pressure on your lower back and could cause injury. it therefore is important that you keep waist and hips nice and straight.

Your heels at this point should rise up from the floor to help you in the backwards motion. Lower yourself down until your knees near the floor but no further. You want to keep strain on the quads but do not want to risk collapse or injury.

To complete the exercise, return to your original position and as you rise, return your heels to the floor. Throughout the exercise, it is important to keep your body neutral.

Mentality: Concentration is key here, the first few times you perform the exercise it will feel un-natural. That is why, particularly for beginners, it is wise to have a partner supporting you.

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