Depending on where you are on your athletic journey, you either love or hate this exercise. However, sissy squat benefits are way too important to miss out on. The sissy does a lot of things at the same time, with the most important benefit being knee bulletproofing.
And no, its name isn’t derived from the pejorative meaning of “weak” or “overly-sensitive”. It comes from the mythological king Sisyphus.
So, who better to ask than the king who pushed a boulder up a hill for all eternity?
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So, What’s a Sissy Squat?
The sissy squat is a squat variation that activates the anterior side of your femur, aka the quad. It allows the quadriceps to take the load off the knees, making it a great injury-prevention tool as well. So, next to the obvious sissy squat benefits of quad strengthening, you get to bulletproof your knees as well.
Biomechanically speaking, the sissy squat is similar to the reverse Nordic curl, with a few differences which you can check out HERE.
How To Perform A Sissy Squat
To be clear, we are not going to talk about the sissy squat machine here. While that is a useful exercise in its own right, the standard sissy squat is where the most benefits are found.
Another thing to keep in mind is that the sissy can be done in two phases – the descent and the ascent. And, in contrast to other squat variations, you can benefit only from the former.
Here’s how to do a sissy squat:
- Stand straight, with your feet pointing forward, shoulder-width apart
- Tuck in your ribcage and try not to overextend your back
- Now, descend by pushing your knees over the toes and push through the balls of your feet
- Descend until your shins reach a position parallel to the floor
- Get back up by extending your knees
Sissy Squat Cues and Tips
- Keep your feet parallel, pointing forward, even if that’s not your default squat position
- Elevate the knee pad to make the movement easier. The higher the go, the easier to get into the sissy squat
- You can grab the wall with one hand to help yourself with balance
- Never do the sissy squat through pain. Your patellas are going to experience a new type of pressure if you’re new to the movement. Take a step back, elevate the padding, and progress without pain.
It’s OK To Focus On The Descent At First
If you’ve just started out, it’s absolutely OK (or even better) to start with the descent only at first. So, follow the first 4 steps, and just as you’re about to go back (which is arguably the hardest part), fall to your knees.
Just make sure you have a pad or a cushion in front of you to land on. If you get the Hybrid Athlete Nordic Curl Strap, you also get a free pad to protect your knees for free.
Sissy Squat Benefits
Now, once you try this exercise, you might think that the sissy squat is there to pump your quads only. While being true, that’s not the only sissy squat benefit. Here’s what else this mythic exercise is good for:
- Targeting and strengthening of the rectus femoris and vastus medialis
- Strengthening the hip flexors in the stretched position
- Developing a more explosive plantar flexion
- Knee injury prevention through activation of the muscles around it (e.g. Tibialis anterior from below and vastus medialis oblique from above)
- Improvement of proprioception and overall balance
Protect Your Knees And Start Reaping The Sissy Squat Benefits ASAP
There we have it – once we break down the exercise, it’s hard not to see the sissy squat benefits. Stronger quads, injury-resilient knees, and a more explosive lower body – the Hybrid Athlete’s dream.
Remember, start slow, don’t work through pain, go with the descent part at first, and use a pad under your knees.
Get Your Hands (and Legs) On The Best Bulletproofing Exercise Gear:
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