Sissy Squat Bodyweight

Description

How to Do Sissy Squat Bodyweight

1. 1
   Setup

   Stand tall with feet hip-width apart, using a stable support (wall or pole) for balance with one hand.

2. 2
   Setup

   Elevate your heels slightly or keep them flat, ensuring your torso is upright and hips are extended.

3. 3

   Inhale and slowly lean your torso backward while simultaneously allowing your knees to track far forward over your toes.

4. 4

   Continue lowering until your quads are fully stretched, keeping your hips extended and avoiding any hip flexion or squatting motion.

5. 5

   Exhale and powerfully push through the balls of your feet, extending your knees to return to the upright starting position.

Tips

• Focus on driving your knees forward rather than squatting down, ensuring the movement primarily originates from knee flexion to isolate the quadriceps.
• Maintain a rigid torso and keep your hips extended throughout the entire movement; avoid bending at the hips as this shifts tension away from the quads.
• Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to maximize time under tension and enhance muscle growth.
• Use a light touch on your support; the goal is to develop balance and strength, so gradually reduce reliance on the hand support as you progress.

Common Mistakes

• ×Many people mistakenly bend at the hips, turning it into a regular squat; instead, keep your hips extended and torso upright, allowing only your knees to bend and track forward.
• ×Rushing the eccentric phase reduces muscle activation and control; focus on a slow, controlled descent to maximize quadriceps engagement.
• ×Neglecting balance support can lead to falls or improper form; utilize a wall or pole until you develop sufficient balance and strength to perform it unsupported.