Sissy squats: Benefits and how to do it

Do you want to add a new challenge to your leg day routine? Consider incorporating the sissy squat. This exercise targets your quadriceps, helping you to build stronger and more defined legs. Unlike traditional squats, the sissy squat focuses primarily on the front of your thighs, making it a great way to isolate and strengthen this important muscle group. Along with improving your leg strength, sissy squats also enhance your flexibility, particularly in your hamstrings and calves. Know how to do sissy squat exercises correctly.

What is a sissy squat?

A sissy squat is a bodyweight exercise which targets the quadriceps muscle. Unlike a regular squat, which includes hinging from the hips and sitting down, this exercise requires leaning backwards and bending from the knee to reach the bottom of the position. “Sissy squats are a challenging exercise, but they can be highly effective for strengthening the quadriceps,” says fitness expert Mahesh Ghanekar. They can be incorporated into your workout routine to improve your leg strength, flexibility, and overall athletic performance.

What are the benefits of sissy squats?

While sissy squats are challenging, offer a unique set of benefits for your lower body and overall fitness. Here’s how:

1. Targets the quadriceps

Practising squat variations regularly may help you strengthen the quadriceps and strengthen your legs, as found in a study published in the European Journal of Sports Science. Sissy squats target the quadriceps primarily because they require you to lift your body weight using your leg muscles. This movement puts a lot of emphasis on the quadriceps, which are the main muscles used for straightening your legs. Unlike traditional squats, sissy squats isolate the quadriceps more directly, making them a great exercise for strengthening this muscle group.

2. Good for flexibility

Regularly exercising squats assists in adding strength and flexibility to your hamstring muscles, as per a study published in the Journal of Back and Musculoskeletal Rehabilitation. Similarly, sissy squats can improve flexibility, especially in your hamstrings and calves. When you perform a sissy squat, you are essentially sliding your feet back while keeping your torso upright. This movement stretches your hamstrings and calves, which can help increase your range of motion and reduce the risk of injuries. Over time, regular practice of sissy squats can lead to improved flexibility in these muscle groups.

3. Improves balance and stability

“Sissy squats can improve your balance and stability. When you perform a sissy squat, you are essentially balancing your body weight on your legs while maintaining an upright torso. This requires your core muscles and your legs to work together to keep you from falling,” explains the expert. Regular practice of sissy squats can help strengthen these muscles, improving your overall balance and coordination. This can be especially beneficial for athletes or individuals who want to reduce their risk of falls.

4. Engages core muscles

Sissy squats can help engage your core muscles. While the primary focus of the exercise is on the quadriceps, the core muscles play a crucial role in maintaining stability and balance. When you perform a sissy squat, your core muscles must work to keep your torso upright and prevent your body from swaying. This engagement helps strengthen your core, which can improve your overall stability and athletic performance. Additionally, a strong core can help prevent injuries, as it provides support for your spine and other parts of your body, as found in a study published in Sports Health. By incorporating sissy squats into your workout routine, you can not only strengthen your quadriceps but also improve your core strength and stability.

5. Helps to recover from injuries

“Sissy squats can be a valuable tool for rehabilitation and physical therapy. They are low-impact exercises that can help strengthen weakened muscles and improve mobility. This makes them suitable for individuals recovering from injuries or surgeries. For example, if you had a knee injury, sissy squats can help you rebuild the strength in your quadriceps muscles without putting too much strain on your joint. Similarly, if you had a back injury, sissy squats can help improve your core strength and stability, which can reduce pain and improve your overall function,” says the expert. Overall, sissy squats are a versatile exercise that can be adapted to suit various rehabilitation and physical therapy needs.

How to do a sissy squat?

Here’s how you can perform a sissy squat, as recommended by the expert.
Equipment: A wall, chair, or cable machine for support.

How to do:

• Step 1: Stand with your back against a wall, facing a chair, or attached to a cable machine.
• Step 2: Position your feet shoulder-width apart and your back straight.
• Step 3: Slowly slide your feet back, keeping your knees straight and your torso upright.
• Step 4: Continue sliding back until your thighs are parallel to the ground, creating a deep squat position.
• Step 5: Hold this position for a few seconds, squeezing your quadriceps.
• Step 6: Push yourself back up to a standing position, using your quadriceps to drive the movement.
• Step 7: Perform several repetitions, gradually increasing the number as you get stronger.

Note:

• Keep your back straight: Avoid rounding your back, as this can lead to strain.
  Focus on your quadriceps: Engage your quadriceps muscles throughout the movement.
• Start slowly: If you are new to sissy squats, start with a few repetitions and gradually increase the number over time.
• Use a spotter: If you are unsure about your balance or need extra support, have a spotter assist you.

Are there any side effects of sissy squats?

While sissy squats can be a beneficial exercise, they can also lead to some problems if not performed correctly. Here are some possible side effects:

• Knee strain: Overexerting your knees can lead to strain or discomfort. If you experience any pain in your knees, stop the exercise and consult a healthcare professional.
• Hamstring tightness: Sissy squats can stretch your hamstrings, but if you are not adequately warmed up or have tight hamstrings to begin with, you may experience discomfort or tightness.
• Muscle soreness: As with any new exercise, you may experience muscle soreness in your quadriceps, hamstrings, and calves after performing sissy squats. This is a normal part of the muscle-building process.
• Balance issues: If you are not used to balancing on one leg, sissy squats may be challenging at first and could lead to falls.

Also Read: 10 benefits of squats — and 7 squat variations to add variety to your fitness routine

If you have any concerns about performing sissy squats, consult with a healthcare professional or certified fitness trainer. They can help you perform this exercise properly and help you avoid potential risks.