Sissy Squat (on apparatus)

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Sissy Squat (on apparatus)

Instructions

Preparation

Place feet under lower padded bar with calves against upper pads. Cross arms and touch shoulders or place arms out straight in front of shoulders.

Execution

Allow body to fall backwards by bending knees. During descent, gradually bend hips, yet keep chest high and don't allow torso to angle forward. Lower body until back of thigh is against upper pad. Rise to original position by extending knees and hips while keeping shoulders behind hips. Repeat.

Comments

Keep chest high and shoulder behind hips, preventing torso to angle forward. If upper pad is too high, it can obstruct range of motion, and possibly create abrupt forward dislocating forces on knee, particularly if descent is not controlled. In contrast, inadequate support will be provided if upper pad is too low.
 
Synergists and Dynamic Stabilizers are only activated if torso becomes upright or angles slightly forward. If this happens, Antagonist Stabilizer becomes Stabilizer and listed stabilizers are no longer significantly involved.
 
Also see Sissy Squat performed without apparatus.

Easier

Exercise can be performed with torso angled slightly forward until confidence is achieved. At which point, exercise can be practiced with torso progressively more upright, then with shoulders progressively behind hips. Placing arms out straight, in front of shoulders may make movement only slightly easier.

Harder

Secure weight plate high on chest.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists (see comments)

Stabilizers

Dynamic Stabilizers (see comments)

Antagonist Stabilizers (see comments)

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