What is a sissy squat?
The Sissy Squat is a bodyweight exercise that focuses on the thigh muscles. Unlike a regular squat, this exercise requires you to lean back and bend your knees to reach the bottom of the position.
“The sissy squat is a challenging exercise, but very effective in strengthening the thigh muscles, helping to tone and slim the legs,” says fitness expert Mahesh Ghanekar.
How to do a sissy squat:
Equipment: Wall, chair or cable machine for support.
How to do:
Step 1: Stand with your back to a wall, facing a chair or holding onto a cable machine.
Step 2: Place your feet shoulder-width apart and keep your back straight.
Step 3: Slowly slide your feet back, keeping your knees and torso upright.
Step 4: Continue sliding back until your thighs are parallel to the ground, forming a deep squat.
Step 5: Hold this position for a few seconds, tightening your thigh muscles.
Step 6: Push yourself back up to a standing position, using your quadriceps to control the movement.
Step 7: Perform multiple repetitions, gradually increasing the number of repetitions as your endurance improves.
Note:
- When doing sissy squats, avoid arching your back as this can lead to strain.
- Use your thigh muscles throughout the movement.
- If you are new to sissy squats, start slowly with a few repetitions and gradually increase the number of repetitions over time.
- If you are unsure of your balance, ask someone to assist you to ensure safety.
Side effects of doing sissy squats
- Overtraining can lead to muscle strain or discomfort. If you feel pain in your knees, stop exercising and consult a trainer.
- The sissy squat exercise can strain your hamstrings if you don't warm up properly.
- As with any new exercise, you may experience muscle soreness in your thighs, hamstrings, and calves after performing sissy squats.
- If you are not used to balancing on one leg, the squat can be quite difficult at first leading to falls.
