Bodyweight Standing Sissy Squat
Master the bodyweight sissy squat to build powerful quadriceps and improve knee stability. This challenging variation requires balance and control.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Bodyweight Standing Sissy Squat
Description
A squat variation that primarily targets the quads, with a focus on the knee extension movement. It requires balance and control, and can be done without any weights.
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How to do Bodyweight Standing Sissy Squat
- 01Setup
Stand tall with your feet hip-width apart, hands extended forward for balance or lightly holding onto a stable object like a pole or wall.
- 02Setup
Shift your weight onto the balls of your feet, slightly lift your heels, and ensure your torso remains upright with a neutral spine.
- 03
Initiate the movement by simultaneously bending your knees and driving them forward, allowing your hips to move forward and down while keeping your torso straight.
- 04
Continue lowering until your thighs are nearly parallel to the floor, or as deep as your flexibility and balance allow, maintaining elevated heels and an upright posture.
- 05
Pause briefly at the bottom, then powerfully extend your knees to push back up to the starting position, maintaining control throughout the ascent.
Tips
- Utilize a spot or support: For beginners or to achieve greater depth, lightly hold onto a sturdy object like a rack or doorframe for assistance with balance.
- Control the eccentric phase: Slowly lower yourself into the squat over 2-3 seconds to maximize time under tension and enhance quad engagement and knee stability.
- Focus on knee drive: Actively push your knees forward throughout the entire movement to emphasize the quadriceps stretch and contraction, rather than just dropping your hips.
- Maintain core tension: Keep your abdominal muscles braced to prevent arching your lower back and to maintain a stable, upright torso throughout the exercise.
Common mistakes
- Rounding the lower back: Avoid excessive lumbar flexion by engaging your core and maintaining a straight line from your shoulders to your knees.
- Allowing heels to drop: Prevent your heels from touching the floor by actively pressing through the balls of your feet and engaging your calves to maintain elevation.
- Using momentum to ascend: Do not bounce out of the bottom position; instead, control the upward movement by smoothly extending your knees using pure quadriceps strength.
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Is Bodyweight Standing Sissy Squat good for beginners?
Bodyweight Standing Sissy Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Standing Sissy Squat?
You need Body weight to perform Bodyweight Standing Sissy Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Standing Sissy Squat?
Utilize a spot or support: For beginners or to achieve greater depth, lightly hold onto a sturdy object like a rack or doorframe for assistance with balance. Control the eccentric phase: Slowly lower yourself into the squat over 2-3 seconds to maximize time under tension and enhance quad engagement and knee stability. Focus on knee drive: Actively push your knees forward throughout the entire movement to emphasize the quadriceps stretch and contraction, rather than just dropping your hips. Maintain core tension: Keep your abdominal muscles braced to prevent arching your lower back and to maintain a stable, upright torso throughout the exercise.
What are common mistakes when doing Bodyweight Standing Sissy Squat?
Rounding the lower back: Avoid excessive lumbar flexion by engaging your core and maintaining a straight line from your shoulders to your knees. Allowing heels to drop: Prevent your heels from touching the floor by actively pressing through the balls of your feet and engaging your calves to maintain elevation. Using momentum to ascend: Do not bounce out of the bottom position; instead, control the upward movement by smoothly extending your knees using pure quadriceps strength.
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Free · iPhone only · Available on the App Store