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Sissy Squat: Top 3 Varieties And Advantages

- Written By

Mirza Ali Sufyan , Food Technologist

Updated on

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of experts strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. Read more about our process.

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There are many ways to do squats because they are an extremely potent & powerful combo workout. Oh, welcome; another one was right when you assumed you had encountered each. Sissy squat it is.

It comes to the fact that poor weightlifting technique has absolutely nothing associated with sissy squats. They allow you to gain agility and equilibrium while simultaneously strengthening your abdominal muscles, quads, as well as flexors of the hip within one motion.

Sissy lunges may be done using heavy objects or solely with body weight alone. As can be a result, you may include sissy lunges in your daily workouts at the fitness center or residence.

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The targeted region of muscles switches when you slightly alter the motion’s posture, opposition, or guidance, allowing you to work a specific area more vigorously than the standard form.

What are sissy squat?

Sissy squats can be challenging because they work simultaneously for several different muscle groups. Sissy lunges put your quads, back, hip flexors, and stomach muscles to testing. They are regarded as a severe movement for the legs since they force your muscles, especially the cartilage in your knees and your hip flexors, to the absolute limit of their possible range of mobility.

When doing a squat, one is supposed to maintain his toes in place while bending backward, which puts more pressure on his quadriceps musculature. I will take you via three distinct approaches to a sissy lunge in the sections underneath.

These are not associated with improper technique. Interestingly, sissy lunges are nicknamed following a King Sisyphus figure from an ancient Greek tale. 

Greek mythology makes Sisyphus, the ruler of Corinth, renowned for multiple times defying death. The “most clever of males,” Sisyphus eluded hades twice before getting punished by Zeus, according to “The Iliad.”

How do you perform a sissy squat efficiently?

Newcomer to the Sissy Squats? Following this, I advise doing the exercise for the initial time alongside an expert nearby for assistance (a qualified fitness instructor, a physiotherapist, or an athletic achievement specialist).

This exercise doesn’t require any weights; for added assistance, grasp a pair of PVC pipes or exercise rods out in the direction of your front body at arm’s length.

1) Firstly – Proceed by assuming an approximately shoulder-width position for your ankles.

2) Secondly – Put your wrists wherever it is easiest for you: on top, at the back, behind the top of your head, or just let them be.

3) Thirdly – bend your torso rearward while lowering yourself as much as possible without losing equilibrium.

4) Lastly – when you’ve reached the lowest point, tighten the quads and lift yourself straight up to the top.

A sample is one. Continue to repeat as many times as necessary.

By introducing additional pounds or shifting where you’re standing while you progress, you may render it even more complicated & challenging.

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What are the advantages of sissy squats?

These types of lunges have a wide range of advantages. It’s an excellent method for strengthening the muscles in your legs and your glutes to begin with. Additionally, it aids in synchronization and equilibrium improvement. Further, it can help boost your suppleness if it’s insufficient.

Exactly why does the Sissy lunge work so well as a workout? It strengthens your quads, hamstrings, glutes, core muscles, and all the other main forces in the lower part of the body. Consequently, your capacity for endurance and strength will increase substantially. Additionally, you’ll benefit from improved joint wellness and a lower chance of accidents.

Expert Tip

But how these squats help you appear and feel may also be the most significant incentive for performing them. If performed correctly, then they can make your thighs look pumped (toned) and boosted.

They are additionally highly motivating since you must use your weight as opposition. It can therefore aid in developing self-assurance, a factor we could use a bit additionally!

Related Article: Mastering The Asian Squat For Enhanced Mobility And Strength

How to do sissy squat in right way?

If you wish to maximize the benefits of the Sissy squat, you should consider a few points as you execute them.

Initially, ensure that you descend gradually while maintaining direction. It won’t help you to take the last spot automatically, so avoid doing it. Throughout the practice, slow, controlled motion is critical. A slow-motion exercise works your quadriceps in addition to other crouch variations.

Furthermore, clench your quadriceps and push yourself upward as hard as possible after reaching the lowest point. The elevating component becomes more potent and effective regardless of how slower & more carefully monitored the lowering section is. Explosive strength is precisely what we’re in search of!

Lastly, maintain an upright spine and refrain from shrugging the shoulders onward. By doing so, you can make sure that your quadriceps and not the back of your spine are getting exercise.

Related Article: Do Sore Muscles Weigh More Than Usual Weight?

Watch this video know more about sissy squats if you are a beginner

Source / iamkevy

Varieties of the sissy squat

Squat fanatics can try the banded, weighted, and crouching squats as their primary variants.

1) Sissy-banded squat

sissy squat
Source / Pinterest
  • You will begin by rising straight with an elastic band within your legs.
  • The next step is to squat till the quads of your legs are parallel to the floor, lean back, and press yourself back up to the beginning posture.
  • The secret to performing a sissy squat is maintaining both knees close to one another the entire time.

2) Weighted sit-up OR weighted sissy squat

sissy squat
Source / Getty Images
  • Commence by standing alongside your feet approximately shoulder-width apart and holding something heavy in your palms.
  • When your legs are horizontal to the earth, bow your knees and descend your pelvis.
  • Bend your spine while maintaining an upright spine while you descend.
  • Following that, progressively reposition oneself to the beginning posture.

3) Sissy squat while seated

sissy squat
Source / Pexels
  • Begin by descending to your knees and placing both hands back on your head. (you can also put them in front of your head if you desire).
  • She was leaning backward to your feet while maintaining an upright posture.
  • Proceed to the beginning location after you are as far back as you can.
  • 10 to 12 times are repeated.

The targeted muscle region of sissy squats

Even though the elastic squat might not seem desirable, it may be highly successful at enhancing your lower-body strength. (the entire posterior chain muscles). The inner quadriceps musculature are made to work more challenging by maintaining the kneecaps near to each other, which results in substantial strengthening and form gains.

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The elastic sissy squat is a fantastic exercise for increasing hip and limb stretch. Therefore, offer the banded squat a go if you’re searching for a movement to boost your strength and flexibility.

The bottom line

The summary shows that the Sissy Squats can be a beneficial exercise to develop your lower body. It mainly targets your Quads, Hamstrings, Knee joints, hamstrings & calves.

It also causes an increase in Testosterone levels, which all of the leg workouts do to some extent. It is also highly motivating since you must use your weight against your force.

Lastly, These Squats are a great exercise and can be very productive only if they are performed Properly in the right way with a professional trainer’s Guidance.

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