As promised last week, here is my sissy squat progression. Genetically, my quads are dominant. As in I’m pretty sure I could sneeze and they would grow😂🤷🏼♀️ so for a while I didn’t train them, but honestly now quad day is one of my favorites. I love being able to push them and feel strong af, the sissy squat being one of those movements. One great thing about this squat is that it is one of the best exercises that isolates the quadriceps by eliminating the glutes. And before anyone says “it’s bad for your knees”, with PROPER FORM it’s NOT. I’m still working on my form, but trust me when I say man do you feel the burn by doing them🔥😅 So here goes the progression if you want to work on mastering the sissy squat:
1. Sissy Squat on leg extension machine • Squat back and down as far as you can and squeeze the quads to drive back up (note the bar should be more down around your ankles to make it more difficult, but the knob wouldn’t budge so here we are🤷🏼♀️). If you’re new to this, feel free to hold onto the chair to something to start out
2. Not shown: Add holding a plate to your chest to the sissy squats on the extension machine (5, 10, 25, etc.) 3. Sissy squat with assistance • Holding onto something (can be anything you did comfortable) as you squat down. Ideal form should be going up on your toes as your drive your knees forward/down and leaning back so your body is in about a straight line at an angle. As you get better at this, use the handle/assistance less and less, and don’t use it to push yourself up, rather use your quads to drive up.
4. Last, lose the assistance and go straight sissy squat. • Same form as above and to make more difficult start adding weight here
Let me know if you try these or if you have added the sissy squat into your leg day😈