The sissy squat is a challenging exercise that can deliver great results. When people first hear of this type of squat, the name itself can invoke laughter and derision. But the story behind the name of this workout is much more interesting than it seems and it will bring benefits for your quadriceps, core and balance.
The name of
sissy squat It is a tribute to King Sisyphus from Greek mythology. He was the king of Ephyra (today known as Corinth) who was sent to the underworld as punishment. As part of this, the Greek gods ordered Sisyphus to push a huge boulder to the top of a mountain.
Once he was almost to the top, they would cause the rock to return to its original position at the bottom of the mountain, forcing the former king to a never-ending task. While this may have been a punishment for Sisyphus, one thing he got as a consequence was sissy squats.
How to perform a sissy squat exercise
The steps to perform a sissy squat workout are relatively simple and it all starts with getting on a special sissy squat machine. Adjust as needed, making sure your feet are securely locked into position, and squat down as you
you keep the tension in the thighs.
Start with your feet shoulder-width apart. Squeeze your glutes and engage your core to maintain a hollow position (neutral spine). Lift your heels off the ground and while maintaining a straight line from your knees to your head, bring your knees forward and try to get as close to the ground as possible. Go as low as you feel comfortable without compromising technique. As your knees move forward, pull your body back, without losing
activation in the core and glutes.
Woman doing squats. /PEXELS
full sissy squat requires you to raise your body again while staying on your toes, to progress safely you should only train descents and plant your heel on the ground for the ascent until you feel comfortable performing the full squat. Finish the movement by touching the ground with your heels and extending your knees and hips.
The benefits of the sissy squat
the sissy squat it achieves almost 100% isolation in the quadriceps and puts less stress on other muscles like the knee joints. As a result, it is considered safer than regular squats and leg extensions, and is a useful alternative exercise for athletes who may have suffered a certain injury, such as a back strain.
Sissy squats primarily strengthen the quadriceps and also work the hip flexors, core strength and can improve balance. With a sissy squat machine, you can safely lie back without fear of falling or upsetting your posture. As a compound exercise, you will
work various muscle groups in one go.
For whom it is
From a bodybuilding point of view, sissy squats are
a quadruple isolation exercise. Your entire body weight is lifted using knee extension with your hips locked out, which puts a much harder work on the quads as the glutes and hamstrings are only in a supporting role. CrossFitters also like the sissy squat as an accessory movement for developing quadriceps and knee strength.
This is an excellent exercise for
protect knees, by strengthening the muscle and connective tissue around the knee joint, such as the quadriceps, quadriceps tendon, and patellar tendon. This leads to a tremendous reduction in knee injuries and increased athletic performance.
Another reason is the development of
ankle strength, since it is in a fully extended position. This means that the soleus muscle is hit at the end range, another muscle that plays an important role in knee stability and athletic performance as well.
Phrase of the day:
“The civilization and culture of the people depend on the education of women” – Carmen de Burgos, writer