Sissy Squat Machine

Machine-assisted quad isolation — provides support for the extreme backward lean of sissy squats, allowing pure quad focus with less balance demand than the freestanding version

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⚡ Quick Reference

Aspect	Details
Pattern	Squat (Quad-Dominant, Isolation)
Primary Muscles	Quads (especially Rectus Femoris)
Secondary Muscles	Hip Flexors, Core
Equipment	Sissy squat machine
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplemental

Movement Summary

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🎯 Setup

Starting Position

1. Machine adjustment: Set ankle pads to secure lower shin/ankle area
2. Foot position: Feet hip-width or narrower on foot platform
3. Ankle lock: Secure ankles against the pads (should feel stable)
4. Body position: Start upright, then lean back creating a straight line from knees to shoulders
5. Hands: Light grip on handles for balance (machine provides support)
6. Core: Braced, maintaining straight body line
7. Knees: Start with knees slightly bent, pointed forward

Machine Setup

Component	Purpose	Adjustment
Ankle Pads	Secure lower legs	Should be tight but comfortable
Foot Platform	Stable base	Angled or flat depending on machine
Handles	Balance support	Within comfortable reach

Setup Cue

"Secure ankles firmly, lean back creating a plank from knees to head, then you're ready to squat."

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Standing upright with ankles locked, slight backward lean

1. Ankles secured in pads
2. Body in straight line (plank-like position leaning back)
3. Knees slightly bent
4. Core braced
5. Hands lightly on handles
6. Weight through balls of feet

Feel: Quads engaged, body supported by machine

⬇️ Lowering

What's happening: Bending knees to lower body while maintaining backward lean

1. Bend knees, allowing them to travel forward
2. Lower body as one unit — maintain straight line
3. Lean back controlled by machine support
4. Knees drive forward over toes (this is correct)
5. Lower until deep stretch in quads
6. Hamstrings may touch calves at bottom

Tempo: 2-3 seconds

Feel: Intense stretch in quads, especially rectus femoris (front thigh)

⏸️ Bottom Position

What's happening: Full knee flexion, maximum quad stretch

1. Knees bent maximally (often 130-150°)
2. Hamstrings near calves
3. Torso still in straight line leaning back
4. Deep stretch in quads
5. Brief pause or continuous movement
6. Core still braced

Common error here: Rounding back — maintain straight body line.

⬆️ Extending

What's happening: Extending knees to return to start position

1. Contract quads to extend knees
2. Push through balls of feet
3. Maintain straight body line throughout
4. Don't use momentum — controlled movement
5. Return to starting position with slight knee bend
6. Squeeze quads at top

Tempo: 1-2 seconds

Feel: Quads burning, working through full ROM

Key Cues

Primary Cues

• "Knees forward over toes" — this is correct for sissy squats
• "Body stays straight" — no back rounding or breaking at hips
• "Control the descent" — don't drop into the stretch
• "Squeeze quads at top" — full contraction

Tempo Guide

Goal	Tempo	Example
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Strength	2-0-1-1	2s down, no pause, 1s up, 1s squeeze
Stretch Focus	4-3-2-1	Slow descent, long pause at bottom

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — primary mover	█████████░ 90%
Rectus Femoris (part of quads)	Double duty: knee extension + hip flexion	██████████ 95%

Secondary Muscles

Muscle	Action	Activation
Hip Flexors	Maintain hip position during backward lean	██████░░░░ 55%
Core	Maintain straight body alignment	█████░░░░░ 50%

Stabilizers

Muscle	Role
Calves	Stabilize ankle position
Abdominals	Prevent back hyperextension
Hip Flexors	Keep hips extended while leaning back

Unique Benefit

Sissy squats uniquely target rectus femoris (the only quad muscle that crosses both the hip and knee) through the combination of hip extension and knee flexion. This creates a massive stretch and growth stimulus that most exercises can't match.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Breaking at hips	Bending hips instead of just knees	Reduces quad focus, misses point	Keep body in straight line
Not going deep enough	Partial ROM	Less stretch, less growth	Lower until hamstrings near calves
Using momentum	Bouncing out of bottom	Reduced muscle tension, injury risk	Controlled tempo throughout
Knees caving in	Valgus collapse	Knee stress, poor activation	Keep knees aligned with toes
Loose ankles	Ankles not secure in pads	Instability, can slip out	Tighten ankle pads properly

Most Common Error

Breaking at the hips — this turns it into a different exercise. The sissy squat requires maintaining a straight body line from knees to head. Any hip flexion reduces the unique quad stimulus.

Self-Check Checklist

• Ankles secure in pads
• Body maintains straight line (no hip bend)
• Knees track over toes
• Full ROM — deep stretch at bottom
• Controlled tempo, no bouncing

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🔀 Variations

By Resistance

Bodyweight

Variation	How	When to Use
Standard Machine	Just body on machine	Learning movement
Assisted	Reduce ROM or use handles more	Building strength

Weighted

Variation	How	Emphasis
Plate Hold	Hold plate at chest	Progressive overload
Behind Head	Plate behind head	More challenging
Weight Vest	Wear weighted vest	Distributed load

Advanced

Variation	How	When to Use
Single-Leg	One leg at a time	Elite quad development
Tempo Holds	Pause at various points	Increased time under tension
Drop Sets	Reduce weight mid-set	Metabolic stress

By ROM

Variation	Depth	When to Use
Partial	Half ROM	Knee issues or learning
Full	Hamstrings to calves	Standard for hypertrophy
Extended Pause	Hold at bottom 3-5s	Maximum stretch stimulus

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	3-4	6-10	90-120s	Add weight progressively
Hypertrophy	3-4	10-15	60-90s	Focus on stretch and contraction
Endurance	2-3	15-25	45-60s	Bodyweight or light load

Workout Placement

Program Type	Placement	Rationale
Leg day	After squats/leg press	Quad isolation finisher
Quad focus	Mid-workout	Feature quad exercise
Bodybuilding	Pre-exhaust OR finisher	Maximum quad stimulus

Progression Scheme

How to Progress

Master bodyweight for 3x15 with full ROM before adding weight. Then progress in 5-10 lb increments.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Leg Extension	Knee issues, learning quad isolation
Assisted Sissy Squat	Building toward full ROM
Partial ROM Machine	Knee sensitivity

Progressions (Harder)

Exercise	When Ready
Weighted Sissy Squat Machine	Mastered bodyweight version
Bodyweight Sissy Squat	Want to remove machine support
Single-Leg Sissy Machine	Elite challenge

Quad Alternatives

Alternative	When to Use
Leg Extension	Safer for bad knees
Hack Squat	Want more loading potential
Bulgarian Split Squat	Unilateral quad work

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Patellar tendonitis	Extreme knee flexion under load	Avoid or use very limited ROM
Knee arthritis	Joint stress at deep flexion	May not be appropriate
Quad tendonitis	Direct stress on quad tendons	Rest until healed
Lower back issues	Requires core stability	Ensure proper bracing

Stop Immediately If

• Sharp pain in knee (especially patellar tendon)
• Grinding or clicking in kneecap
• Lower back pain
• Ankle slips from pads

Knee Health Considerations

Sissy squats are high stress on knee joint due to:

• Extreme knee flexion angle
• Knees tracking far forward over toes
• High quad tension in stretched position

Good candidates: Healthy knees, good mobility, looking for quad growth Bad candidates: Any knee pain or injury history

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Knee	Extreme flexion (130-150°)	Maximum	🔴 High
Hip	Maintain extension while leaning back	Moderate	🟡 Moderate
Ankle	Dorsiflexion, support position	Moderate	🟡 Moderate
Spine	Maintain neutral while body leans	Stability	🟢 Low

Knee Safety

The knee stress is the point of this exercise — it creates maximum quad stretch. If knees hurt, this exercise may not be for you. Don't force it.

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❓ Common Questions

Is it bad for my knees to have them go so far forward?

No — when done properly, this is safe. The "knees over toes" fear is outdated. However, if you have existing knee issues, the extreme range may not be appropriate. Healthy knees handle this fine.

What's the difference between the machine and bodyweight sissy squat?

The machine provides ankle support and balance assistance, allowing you to focus purely on the quad contraction. Bodyweight sissy squats (freestanding) require much more balance and core stability.

Should I feel this in my knees?

You should feel tension and stretch, not pain. Discomfort from the stretch is normal. Sharp pain, clicking, or grinding is NOT normal — stop immediately.

Can I replace leg extensions with this?

Yes, sissy squats are actually superior to leg extensions for quad development due to the stretch component and full ROM. However, leg extensions are easier on the knees for some people.

How deep should I go?

As deep as you can control with good form. Ideally, hamstrings near calves. But if you have mobility or strength limitations, work within your range and progress gradually.

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📚 Sources

Exercise Biomechanics:

• Knee mechanics and sissy squat analysis — Tier B
• Quad muscle activation studies — Tier A
• ExRx.net — Tier C

Programming:

• Bodybuilding training protocols — Tier C
• Hypertrophy research — Tier A
• Tom Platz quad training methods — Tier C

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For Mo

When to recommend this exercise:

• User wants quad hypertrophy and has access to sissy squat machine
• User has healthy knees and good mobility
• User is looking for leg extension alternatives
• User wants to emphasize rectus femoris development

Who should NOT do this exercise:

• Anyone with patellar tendonitis or knee pain
• Users with severe knee arthritis
• Anyone with recent knee injuries
• Users without access to sissy squat machine (suggest bodyweight version or leg extensions)

Key coaching cues to emphasize:

1. "Keep your body in a straight line — don't break at the hips"
2. "Knees forward is correct — don't be afraid of it"
3. "Control the descent — feel the stretch"
4. "Full ROM for maximum growth"

Common issues to watch for in user feedback:

• "My knees hurt" → This exercise may not be appropriate; suggest leg extensions
• "I can't go deep" → Mobility or strength issue; start with partial ROM and progress
• "I feel it in my back" → Cue to maintain straight body line, brace core
• "I don't feel my quads" → Likely breaking at hips; emphasize body position

Programming guidance:

• Place after main leg work: 3-4 sets of 10-15 reps
• Start with bodyweight, progress to weighted
• Excellent for quad hypertrophy programs
• Can be used 1-2x per week
• Pairs well with hamstring work for balance

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Last updated: December 2024