What is a Sissy Squat?
The Sissy Squat is an advanced workout that strengthens the quads or quadriceps. Most of the tension goes to the upper thigh with minimal support from the hamstrings and the glutes. Your core also go to work overtime because this exercise requires solid stabilization.
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The Origins of the Sissy Squat
There is a lot of misinformation about the origin of the Sissy Squat. For example, some people say it came from Greek mythology’s King Sisyphus who was punished by Hades for cheating death. His punishment involves him carrying a heavy boulder up a hill again and again. The man who invented the Sissy Squat is Silver Era legend, Monty Wolford. Monty wanted to develop a strong foundation throughout his lower back and leg strength so he could greatly improve his physique. Monty taught the exercise to fellow bodybuilder Vince Gironda.
How Sissy Squats Differ from Traditional Squats
Traditional squats target the glutes and the quadriceps equally and the Sissy version targets mostly the quadriceps. This is because of the difference in the form when squatting.
Benefits of Sissy Squats
The benefits of this exercise are all about the quads and core.
Improved Quadriceps Activation
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Sissy squats are created specifically for quadriceps activation. There are also different variations you can do to enhance each workout. If you want to blast out your quads, consider getting a Sissy Squat machine.
Enhanced Core Stability
That is not all, this exercise also helps improve your balance and engages your core, and compared to the traditional squat.
Lower Back and Knee Relief
Exercises targeting the quads are said to improve pain in the knees and lower back, as well as improve function and quality of life. Compared to the traditional squat, there isn’t much tension on the knees with this squat exercise.
In order to maximize this squat technique, execution is important. According to Vince Gironda’s official website, the right technique is composed of 3 phases, the knee drop, the burlesque bump, and the full flush.
Body Positioning and Alignment
Body position and alignment are important because, with the wrong technique, injuries are possible. Make sure that your knees are bent forward and your torso tilted backward. Now, start bringing your butt close to your heel with the usual squat technique. Core control and quad strength are key to executing this squat perfectly.
Integrating Sissy Squats into Your Workout Routine
This exercise is versatile that they can easily be added to your workout plan with ease.
Balancing Sissy Squats with Other Leg Exercises
Adding Sissy Squats to your leg day workout plans is a good idea. You can use it during warm-up, core workout, and cool-down. Split squats, reverse lunges, and glute bridges are great combinations. Adding resistance bands will also be a good idea.
Sample Lower Body Workout Plans
Lower body workout plans would depend on what you target. There should be a right balance when it comes to the exercises that target, your legs, quads, hamstrings, glutes, lower back, and core. You can then consider the hack squat, Romanian deadlift (both legs or single leg), front squat, good mornings, front squat, back squat, and of course, the sissy squat. Adding resistance bands throughout your workout would be a good idea.
Tips for Maximizing Results
Make sure to execute this workout properly with the right form. If you feel other muscles than the quads feeling tension, then you are doing it wrong. You can kick things up a notch by adding weight making it harder to squat because other than balancing, going down and up is harder.
Proper Nutrition for Muscle Growth
Exercise and diet go hand in hand when it comes to muscle growth. Make sure to eat food that has the right nutrients like protein for strengthening muscles and building muscle mass. This includes red meat, lean meat, lentils, nuts, fish, and more. Just make sure to keep everything balanced.
Importance of Recovery and Stretching
When doing Sissy Squats, it is important that your muscles aren’t tight and that circulation throughout your body is good. Make sure to also cool down after every set to give time for your muscle to recover and for your stamina to recharge.