The sissy squat is a challenging exercise that isolates the quadriceps muscles, performed with heels on a block and knees moving forward while the upper body leans back. Proper form is crucial to avoid knee injuries, and as strength increases, resistance can be added. The exercise is primarily for mass-building and can be done without weights. The name may come from the Greek myth of Sisyphus, and caution should be taken to avoid knee pain.
Contrary to its name, the sissy squat is a very challenging type of squat exercise used to increase size, tone, and define the quadriceps muscles. A sissy squat is performed from a standing position with your heels resting on a block several inches high. While holding onto a wall or heavy furniture with one hand for balance, your knees should bend and move forward as your head, torso, and legs lean back while staying in a straight line with each other. As the knees bend, the upper torso will be in a diagonal line, leaning slightly behind the knees, like a limbo movement.
Since the sissy squat is such a challenging move, proper form is essential to avoid knee injuries. Feet should be shoulder-width apart, pointing slightly outward. When the knees bend forward, the shoulders should be directly over the heels. The movement should primarily engage the quadriceps muscles in the front of the thigh.
As the athlete gains strength, they can hold a barbell or dumbbell against their chest for added resistance or go deeper into the movement to make it more challenging. Some athletes add a traditional squat movement at the bottom of the movement by bending the hips and back before returning to the starting position.
This bodyweight move can be performed by athletes who don’t have access to weights or a gym or who don’t mind waiting in line for gym machines. Although it can build strength, the sissy squat is primarily a mass-building exercise that adds definition by almost completely isolating the quadriceps muscles. A traditional squat recruits help from other muscles in the hips, gluteus maximus, and hamstrings, while sissy squats de-involve auxiliary muscles and isolate the quadriceps.
Some sources claim that the ladybug squat got its name from the mythical Greek king Sisyphus, who was given the task of moving a large boulder to the top of the highest mountain each day. Every night the gods rolled the rock again, so it had to start all over again. In Greek art, Sisyphus is typically depicted as a muscular man with very large quadriceps.
The sissy squat is a very intense movement that puts a lot of pressure on the knees. Exercises should always be warmed up before attempting this or any other strength exercise. Knee pain is a signal to stop exercising.
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