Using the weighted sissy squat is an advanced variation of the sissy squat. It requires extreme care and strength in your quads. You should only use a small amount of weight when doing sissy squats. You can use a heavy band to stabilize your lower legs or use a dumbbell or kettlebell placed in front rack position to load your quads.
The name sissy squats comes from the Greek myth of King Sisyphus. The Greek god Hades punished him by sending him to the underworld to roll a massive boulder up a mountain. The only problem was he failed twice. After suffering a terrible punishment, he was sent back to the underworld to begin the task again. Eventually, he made it to the top and achieved his goal.
Sissy squats isolate the quadriceps better than other exercises because they eliminate the involvement of the glutes and hamstrings. Sissy squats also challenge the abs isometrically on every rep. Besides the quadriceps, the obliques and lower back must also be braced.
Sissy squats can be performed on a sturdy platform or step. Make sure you do not slouch too far or bend your knees past 90 degrees. By doing so, you can make sissy squats more challenging. You can also increase the difficulty level by standing on an elevated platform and placing your hands on your hips. This will help you move your center of gravity backwards and force you to maintain more balance.
Aside from helping you build muscle, sissy squats also help you achieve great posture and toning your butt. They also improve flexibility, improve posture, and reduce back pain. They also strengthen your knees and joints.
The downside of doing sissy squats without weights is the potential for injury, so it’s important to follow proper form and avoid knee injuries. To avoid knee injuries, always build up to this movement slowly and focus on mobility and form. Never lock your knee joints and be careful not to over-extend your knee. If your knees start to hurt, stop doing the exercise and get some rest.
While sissy squats can be performed with weights, they’re most effective with body weight. Whether you choose to use your body weight, or use weighted plates, you should make sure to keep your hips and waist as straight as possible.
Aside from being a great bodyweight exercise, sissy squats are also extremely challenging and great for building leg strength. Just be sure to start slowly and gradually increase the weight. If you’re new to this exercise, make sure to take your time and avoid injury.
Sissy squats can also help you improve your posture and prevent back strain. Poor posture and improper technique can lead to back pain and a variety of other body problems.