What Is Sissy Squat & How To Use It For Fitness 2021?
Sissy squats are an unusual exercise designed to work the lower quadriceps. The implementation is advisable if you need to improve the shape of the legs. As a rule, exercise is used by experienced athletes. Their muscles are sufficiently developed by basic exercises and require targeted grinding of particular areas. This post will show you What Is Sissy Squat & How To Use It For Fitness in 2021?
Anatomy of Movement
When performing sissy squats, the greatest load falls on the quadriceps, namely on its lower part. Additionally, the calf muscles, buttocks, and the back of the thigh work. Special attention should be paid to the work of the joints. Exercise puts increased stress on the knees.
At the lowest point of movement, the knee joints are brought forward significantly beyond the toe line. This position in itself is traumatic. This is the main drawback of the exercise, due to which it is rarely used in training programs. For any knee injury, this type of squat is contraindicated. If your joints are okay, the exercise should still be done with caution.
Muscle development benefits should not be offset by the risk of injury. The additional weight is either not used or is considered insignificant. To load the lower quadriceps enough, with such an unusual squat, your mass is more than enough. In addition to the knees, the ankle is involved in the movement. For the development of his flexibility and mobility, exercise is beneficial.
Place in Training
In general, Sissy Squats, performed on toes with support, is a very unusual exercise. Before incorporating it into your workout, think about what tasks you plan to solve. The main purpose of these squats is precisely to adjust body proportions properly. Exercise is not suitable for gaining leg mass.
There are two fundamentally different approaches to doing these squats. Some people prefer to use them as a warm-up before the barbell squat. In this case, they act as a warming exercise, preparing the muscles for intense stress. Other athletes take advantage of the fact that toe squats are great muscle stretches. To take advantage of this, they put them at the end of the session to complete their leg workout.
The classic version of the sissy squat looks like this. Stand at the support and grasp it with one hand. A wall bar or handrail is perfect. The back should be flat; the shoulders are straight. Place your feet together or 20-25 cm wide parallel to each other. When performing the exercise, bodyweight should fall on the toes, and not on the heels, as in classic squats. For convenience, small pancakes or a wooden block can be placed under the heels. The exercise is usually done without weights.
But if you feel that you do not have enough of your mass, take a dumbbell or a pancake from a barbell in your free hand. It is better to hold the weights in front of the chest (pancake) or an outstretched arm (dumbbell). Work with a lightweight that will allow you to complete 20-25 reps. Such precautions are due to the fact that the exercise is classified as traumatic.
From the starting position, keeping your back perfectly straight, slowly do the squat. At the same time, the body is tilted back, and the knee joints are bent until they reach the right angle. Some athletes squat until the knees touch the floor, and the heels touch the buttocks. But in this case, the risk of injury is maximised. Do you need this – decide for yourself. Make sure that your knees do not move to the side, but move straight forward.
As you exhale, return to the starting position just as slowly. Do not straighten your knees completely so that the movement will be less traumatic. Repeat 20-25 times. Take a break and do one more set. Some athletes prefer to do this exercise in a special simulator, the so-called Hack machine. It allows you to work out the quadriceps even more efficiently.
The pedestal squats described above may seem like a fairly simple exercise, but they are not. To minimize the likelihood of injury and maximize the load on the quadriceps, use the following tips. Avoid sudden movements and use of momentum. Squat as slowly as possible, hold on to the support. It is better to give up the burden until you have fully mastered the technique. It makes sense to do the exercise in the middle of a complex workout or at the end of a block of leg exercises.
If you decide to start with sissy squats, be sure to warm up your knee joints. A few minutes of warm-up exercises will keep you safe from injury. Your body will develop harmoniously if you add an aerobic form to your training plan. If your goal is legs, a bike is perfect for you. Do as many reps as possible. The approach can be completed when there is a strong burning sensation in the muscles.
If you feel pain or discomfort in your knee during exercise, stop. You may want to replace your sissy squat with another safer exercise. Sissy squats will help those who want to achieve the perfect shape and drawing of the quads. Unlike regular dumbbell or barbell squats, they do not particularly increase the size and muscle mass of the thighs. For the best effect, these squats should be combined with other leg exercises in supersets.
Please comment for any other inquiries. Share your experience after doing this exercise.