Sissy Squat

Classification

Instructions

Preparation

With shoulder width stance, grasp fixed bar or support at hip level with one arm.

Execution

With hips and waist straight, bend knees to allow body to fall backwards as knees come forward. Allow heels to raise from floor. Lower body until knees are almost fully flexed or near floor. Return to original position by extending knees as heels return to floor.

Comments

Keep waist and hips straight throughout exercise. Knees should point same direction as feet throughout movement. Also see Sissy Squat on apparatus.

Easier

Movement can be made easier by placing arms further down away from head as shown.

Harder

Exercise can be made more challenging by placing hands further up toward head or by holding a small weight plate on chest.

• Arm Position During Waist Exercises
• Weighted Sissy Squat

Muscles

Target

• Quadriceps

Synergists

• None

Stabilizers

• Gluteus Maximus
• Soleus
• Gastrocnemius
• Rectus Abdominis
• Obliques