I've been doing hack squats and sissy squats for years at the gym or outside at the park. I can't even begin to count how many people stopped and told me I am going to blow my knees out. Funny enough, my knees feel better than ever doing them!
@@ld1065 if your manhood is threatened by name calling and not focused on bettering yourself it’s practically feeble, shit if split gave you huge legs I’d do them 3 times a week in the gym
It's crazy how much you've evolved over the years, your mannerisms, the way you speak. Way more eloquent and better paced. Proved all the haters wrong, love to see it! Moral of the story is to keep going no matter what happens.
Been trying these for a few weeks now and holy hell. The pump is insane and my knees feel better actually. Gonna try to in the long term try and work up to a single leg variation.
@@797.A I've found that slowly progressing into forward knee motion activities such as the sissy squat or quad fallout has helped enormously with my knees which I injured a few years ago. If you take your time and do it carefully, it can be an excellent quad exercise and knee stability improver.
@@797.A I progressed by using my hands for lots of assistance. I also adjusted how far I'd bring me knees forward, starting off by staying a bit more upright and less on my toes. Each time I did it I'd try pushing my knees slightly more forward.
Ben Patrick has huge respect from my Part. As a Tall soccer Player who often had to Deal with minor injuries(luckily)who now is painfree for 8months I cant Credit this Guy enough. Thanks for Sharing him. Much Respect.
@@797.A My knee pain was minor. No pain in the beginning just some discomfort. But I quickly noticed that my knee wasn’t bothering me as much after a couple weeks. Use proper progression. Have assistance until you no longer need it, then add eccentric tempo once BW becomes easier, then start lightly loading it.
@@797.A if your knees hurt...get new shoes or insoles that have arch support. Also do leg extensions and leg curls. Sore knees tend to stem from poor posture while walking and weak hamstrings
If we change the name to manly squat only people who have handlebar mustaches should be allowed to do them because everyone knows there is nothing more manly than a handlebar mustache
I've never had knee pain as I'm still young, but I see how common knee injuries are for lifters, hikers, or just any athlete. I'm definitely throwing this exercise in the mix! Good stuff.
I developed a stress fracture in my heel a month ago, and looking for ways to train my legs without loading the heel I turned to Sissy squats. I never did them before and now they are one of favorite exercises. I was blown away over the fact that I could isolate my quads to this extent with a simple bodyweight exercise. I now pair them up with gliding leg curls for my hamstrings.
Doug Brignole is a very smart man about which exercises give the most return. Doug is a biomechanics scholar of the human body, and he has been doing bodybuilding for 42 years, and has won multiple competitions (natural). Doug has become mister universe at age 58 .
3 ปีที่แล้ว +31
I have been avoiding them for a very long time, because I was always being told, that they are harmful for knees. And few weeks ago pain in my knee and led me right to them and I was curious to try them. Suprisingly, my knees feel better than ever and I' doing the regularly to better my form. Thank you for this video and for the various ways how to add weight, when I get to that level, I'll surely try them out.
I think the main advantage of this movement is that you can target the rectus femoris effectively, because it also crosses the hip joint and therefore does not contribute much to “normal“ squatting movements. Great Video Alex!
In my opinion that’s why it’s necessary to incorporate direct knee extension work. Without it, the rectus femoris won’t develop to its fullest potential.
I've been doing these for several weeks now and it is unbelievable. I've been doing different versions and there is a deep level of burn that I can't explain. First time I did these, my legs were out for a week. There is something that the sissy squat is hitting in the quad that the traditional squat can't reach. I still do squats but this is a great compliment to any leg routine. And not just for burning out. With the right weight you can hit that hypertrophy range on legs. Really amazing. Shout out to Alex for highlighting this and a massive shoutout to Doug Brignole for bringing this to light.
These are genuinely elite. Been following your content for years now and absolutely loved every video since ! Straight to the point and no bs. Much respect :)
Informative, logical and insightful. Great video my guy! I thought I could share something that other people might find helpful. Try doing 3 x 25-50 on the leg extensions machine before attempting the sissy squat, or the ATG split squat. I found that doing pump work before eccentric dominant exercises really helps in feeling secure in the joints, whilst also providing good blood supply that will help in repairing the micro-tears caused by the eccentric training. Thanks for coming to my TED-talk.
Have just started doing these myself, have been using the cables but coming from the top so they give assistance, whilst I build my strength up, very nice way to do them for higher rep sets
Since the gyms are "closed", I am much more enyoing own bodyweight exercises and calisthenics in general. It feels just better and more natural to the body than lifting heavy weights. Flies or push ups on the rings for instance. Doing them slowly with a mind muscle connection and then squeezing at the end, results in propably the best pump for me. I also realized you'll build a more symetrical physique. The combination of lifting weights and calisthenics is imo the best combo. (Its also safer) Btw great content
If you have trouble with these start off doing Hindu Squats which to me are a variation of the Sissy Squat. These will give you a deep burn and strengthen your knees preparing you for the Sissy Squat. When I do them I don't bother with the arm huge movements most tutorials recommend. I keep the arm swings low more as a counterbalance thing than a "total movement" thing. If you're not ready for Sissy Squats give these a try. You might be surprised and prepare for some serious DOM's.
Yeah I do them using my arms as a counterweight as well and it feels amazing on my knees, it's like a pulling sensation but not a bad one, I can literally feel my knees getting stronger
Dude you're the man genius for thinking of using the pulley with that attachment. I usually do these as a burn out after my leg press you can push your heels against the seat of the machine locks you in and creates that wedge and then pull slightly with hands on the weight sled.
I started them 2 weeks they are hard with only bodywieght quad burner Ben Patrick RESPECT for that guy 🤝 and today alpha destiny told more benefits about it
Alex always putting us onto the best advice. Can't wait to get a cable slinger setup for my gym, my quads need more work than any other muscle in my body
It’s technically an isolation exercise right? I would just replace leg extensions with sissy squats. Personally I do sissy squats and human knee extension for quads
@@magikarp1666 yeah but just make sure that you are progressively overloading. Too much variety might make it hard to progress. Otherwise just stick to one for a whole mesocyclone and switch if you want to
Man those banded sissy squats are absolutely genius! Normally the hardest part of the exercise is the bottom but with bands it can totally change the game!!
Doing these on a hack squat machine is a great way to load them as well. But ego has to go out the window as I suspect most people will struggle just with the unloaded weight of the sled.
That cable set up looks interesting. I've been doing these for a good while now and built up to double figures with 60k held in the arms and on a belt around my shoulders (and yes, my quads have benefited a lot) but the cable is a great idea. Thanks!
today is leg day and i was just wondering what to do in order to hit them quads better since i don't have plates and stuff, and this pops up, my man alpha always has us covered 🙏
You ain't joking on the sissy squats! I've been trying them for a month now, I usually do them outside with TRX handles to help my balance and THEY ABSOLUTELY BURN. No joke.
ATG split squats dammit!!! The best hip-knee-ankle exercise BY FAR. Has a tremendous carryover to ANY leg exercise including squats (even heel elevated sissy squat that you don't recommend in this video), ESPECIALLY running ability. Very easy to regress (lift the front foot) and progress (lift back foot) and with your bodyweight as an additional load on a barbell (yes, as a MAXIMUM load), you're getting hella stronger than 99% of these guys claiming that they are strong yet they can't even do a proper sprint. I'm a big fan of you Alex, I would love to see you sprinting in a video even though you focus on strength. As always, keep up the great content💪
Let's say that I am a novice who wanted to work towards building bulletproof quads, ankles, and knees; would regressions of the ATG split squat be something that I should start with instead of barbell back-squats? The former exercise seems like not just a "more out of less weight" exercise but it also seems like it would provide the stable foundation for someone looking to progress to ATG barbell back-squats. If I start with the split squat, what would I be doing for posterior-dominant leg work?
@@computationjix428 Yes, start with elevated front foot on ATG split squats, the more you elevate it the easier it gets. Find a level of elevation in which you can bang at a minimum 5 reps and spend some time exercising that. What also helped my case with bad knees ankles AND hips altogether, is that I would spend time on the full bend position of the front elevated foot at first (for me it was maximum 30seconds, find a time under tension in which you'll be able to do a second set without exhausting yourself)and concentrate on activating the glute of the back foot while keeping it extended. You can also elevate the heel of the front foot so you can get to full bend (hamstrings covering calves). When you feel comfortable starting banging some reps and from time to time start testing yourself on lower elevated surfaces. I'm assuming when you say posterior dominant exercise you mean to target the hamstrings. What I did and still do is I searched on youtube a DIY monkeyfoot (there are tutorials in which you can learn how to use a belt and a dumbbell to lift weights with your feet if you don't actually know what a monkeyfoot is) use minimal weight, 8 months later I still use 5kg and it's hard AF, and bang some hamstring curls. Stand up and try to keep a straight torso, or if it's too hard you can hinge (the more you hinge the easier it gets) Also another tip is to hold the top position or if you can't just build up to it. You don't really need to use extra weight (apart from the one you're already using) Lastly, use AS MUCH assistance as you need to execute these exercises, could be the wall or a chair, but keep in mind that you need to progress slowly in to no assistance and more importantly NEVER WORK THROUGH PAIN!! P.S.: All the information I just gave you come from Ben Patrick (youtube channel is Kneesovertoesguy, go subscribe and thank yourself) and some of the tips is from my journey with bad lower body and how I personally overcame them. Listen to your body, and push yourself and you WILL see amazing results. Sorry for the long post, have a nice day
I have a rotation on my current block starting next week so I will absolutely throw these cable sissys in on lower days. Excellent video as always Alex 🙏
Tbh I have not done sissy squats however I have been stretching in that extreme position between heavy leg press sets and I believe the extreme stretch with a pumped quad has helped hypertrophy. I think extreme stretches with a fully pumped muscle = growth
That was basically John Meadows' exercise selection, he would first pump your muscles a lot and then do an exercise that gives you an insane stretch. It has worked well for me!
I do these while holding trx that is mounted in front of me, higher than head. The only hard part is getting entirely consistent with my form. Sometimes I sort of 'rock' down into the position, which is a tad easier than just purely leaning back and sort of collapsing 'straight down'. But even with inconsistent form, it hits the quads bigtime, almost makes me lightheaded from exhaustion after a few of them.
I'm correcting a quad weakness after years not training that muscle group rn and watched this video right before my workout. Decided to try out a 3x10 bodyweight and bro!! Had to do pendlay rows after and my legs were literally shaking
without access to gyms during this pandemic, I started doing these in replacement of leg extensions after my main work, and to make it perfect if you don't have a cable system in your homegym set up i suggest you to add a band going behind your knees. The resistance will be coming from in front of you and therefore you'll have to really squeeze your quads until the very end to complete the rep
You're looking good bro; haven't checked it on this channel for a while but yeah good to see you're still grinding, dude. Cheers for always uploading great content.
excellent video alex,i was thinking on what i can add to my quad arsenal since i train in home and i dont have any machine,this seems to be an excellent choice,high room for improvement and bw stuff always have extra benefits besides hypertrophy
You can also do these on the hacksquat machine - Tom Platz always did them that way, Even on the leg press if you have enough hip/ankle mobility you can let it stretch in a sissy squat like position and even perform partials from that position. Best stretch I've felt personally in my quads! (Bring it down enough and roll onto your toes/upperfoot) I'd suggest trying with lower weight at first :P
@alphadestiny... you could check out the Indian Squat variation...we call it the “baithak” and is performed by the wrestlers for as many as 500 to 1000 reps for over thousands of years now.
Next do a video on quad blaster squats, which are basically stiff leg squats set up with a belt to fasten your legs to a pillar and sit as far back as possible
Happy to have found this today on leg day. I tweaked my lower back deadlifting almost healed but being careful. Going to do 2 sets of light squats then 3-5 sets of leg curls/extensions, titan squat max md sets of 5 that thing is awesome and then will try a few sets of these holding onto a cable or band like you recommend. Got a 2" leg roller so will do some glute ham raises also for hamstrings no need to buy those expensive and big machines this works perfect.
Did some sissy squats with no weights a few months ago, did about 3 sets of 20 I can't believe how sore I was the next few days but the quad pump was great. It was a very unique soreness I felt in my legs. Seriously under utilized exercise.
Thanks g. Been wanting to do sissy squats but figured I would have to buy one of those padded contraptions with that one single use to take up my gym lol
Yall should try reverse nordics with cable machine assist (if needed). Insane stretch, strength gains in the most lengthened position. Amazing movement!
If sissy squats start getting easier and you dont want to add weight go for reverse nordics! definitely a huuge quad destroyer and even have a greater stretch. I love to see how bodyweight advanced movements are getting such a nice exposure lately, I personally love calisthenics and movement so all about building muscle and tendon strength gradually with these movements.
Decided to replace my volume squats after deadlifts in my second leg day with the cable sissy squats after playing around withh them a bit and we’ll see how it goes for the next few months.
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Can't wait to get corrected every 5 minutes at the gym trying to do these.
I've been doing hack squats and sissy squats for years at the gym or outside at the park. I can't even begin to count how many people stopped and told me I am going to blow my knees out. Funny enough, my knees feel better than ever doing them!
@@DanYellowZena i'd never do a thing called a sissy squat lol. Some things aren't worth loosong your manhood.
@@ld1065 if your manhood is threatened by name calling and not focused on bettering yourself it’s practically feeble, shit if split gave you huge legs I’d do them 3 times a week in the gym
@@ld1065 if your manhood is threatened by doing something with the word ‘sissy’ you’re probably not that manly.
@@ld1065 damn you must have a fragile ego
It's crazy how much you've evolved over the years, your mannerisms, the way you speak. Way more eloquent and better paced.
Proved all the haters wrong, love to see it! Moral of the story is to keep going no matter what happens.
Thank you so much, Ahmed!
Still miss him outside cussing because airplanes are flying over and fuc$ing up his audio! Lol.
I always knew he would change.
@@AlexLeonidas how do we do this for knee paim
Remember the creep Jason blaha?
Knees over toes guy has done so much for fitness
Word
Ben Patrick is god
@@AlexLeonidas how do i build size with the floor press with 1 weight .I only have a 50 kg bag to work witj
@@ajithsidhu7183 do weigthed Push ups and weighted calisthenics it is perfect for you
Been trying these for a few weeks now and holy hell. The pump is insane and my knees feel better actually. Gonna try to in the long term try and work up to a single leg variation.
Were your knees injured before? Like did doing these help them?
@@797.A I've found that slowly progressing into forward knee motion activities such as the sissy squat or quad fallout has helped enormously with my knees which I injured a few years ago. If you take your time and do it carefully, it can be an excellent quad exercise and knee stability improver.
If Alpha is excited about doing these then it must work💪. Leg day tomorrow gonna give it a try
@@seanmagnusson2581 nice! How did you regress the sissy squat?
@@797.A I progressed by using my hands for lots of assistance. I also adjusted how far I'd bring me knees forward, starting off by staying a bit more upright and less on my toes. Each time I did it I'd try pushing my knees slightly more forward.
Ben Patrick has huge respect from my Part. As a Tall soccer Player who often had to Deal with minor injuries(luckily)who now is painfree for 8months I cant Credit this Guy enough. Thanks for Sharing him. Much Respect.
Love the coverage of bodyweight, weighted calisthenics and ring movements lately man thank you for the quality content you always put out
Been doing sissy’s consistently for over a year now. Cured my knee pain, significantly increased my quad size and now can load it on the hack squat😤
Did they hurt your knees when you started? Or you found that is actually cured them from the beginning?
@@797.A My knee pain was minor. No pain in the beginning just some discomfort. But I quickly noticed that my knee wasn’t bothering me as much after a couple weeks.
Use proper progression. Have assistance until you no longer need it, then add eccentric tempo once BW becomes easier, then start lightly loading it.
@@austin_jennings Awesome man thanks. For the regressed versions did you just hold on to things and limit depth?
@@797.A if your knees hurt...get new shoes or insoles that have arch support. Also do leg extensions and leg curls. Sore knees tend to stem from poor posture while walking and weak hamstrings
I would recommend John Meadows' sissy squat with rings. It's awesome too and a deeper stretch.
Rest in peace John.
One more, one more, one more, one more, there you go.
Rip at least he gave us medows rows
@@fakenatty6686 he gave us way more than this. Decades of experience put into information packed videos to look back on
We need to start a petition to change the name of Sissy Squats to Manly Squats, then everyone will do them haha
Lmao true that!! Perception is everything.
@@AlexLeonidas Exactly! I can't imagine ego lifters announcing it to the world that they're working on sissy squats haha
Pussy squats
@@AlexLeonidas how do i build size with the floor press with 1 weight .I only have a 50 kg bag to work witj
If we change the name to manly squat only people who have handlebar mustaches should be allowed to do them because everyone knows there is nothing more manly than a handlebar mustache
I've never had knee pain as I'm still young, but I see how common knee injuries are for lifters, hikers, or just any athlete. I'm definitely throwing this exercise in the mix! Good stuff.
Two time thru hiker here, Yes, take care of those knees bud. It's a plague out on trails.
I’m young and I had started to have knee pain now I’m doing these exercises
I developed a stress fracture in my heel a month ago, and looking for ways to train my legs without loading the heel I turned to Sissy squats. I never did them before and now they are one of favorite exercises. I was blown away over the fact that I could isolate my quads to this extent with a simple bodyweight exercise. I now pair them up with gliding leg curls for my hamstrings.
Doug Brignole is a very smart man about which exercises give the most return. Doug is a biomechanics scholar of the human body, and he has been doing bodybuilding for 42 years, and has won multiple competitions (natural). Doug has become mister universe at age 58 .
I have been avoiding them for a very long time, because I was always being told, that they are harmful for knees. And few weeks ago pain in my knee and led me right to them and I was curious to try them. Suprisingly, my knees feel better than ever and I' doing the regularly to better my form. Thank you for this video and for the various ways how to add weight, when I get to that level, I'll surely try them out.
dobře ty! :D
I think the main advantage of this movement is that you can target the rectus femoris effectively, because it also crosses the hip joint and therefore does not contribute much to “normal“ squatting movements.
Great Video Alex!
In my opinion that’s why it’s necessary to incorporate direct knee extension work. Without it, the rectus femoris won’t develop to its fullest potential.
I've been doing these for several weeks now and it is unbelievable. I've been doing different versions and there is a deep level of burn that I can't explain. First time I did these, my legs were out for a week. There is something that the sissy squat is hitting in the quad that the traditional squat can't reach. I still do squats but this is a great compliment to any leg routine. And not just for burning out. With the right weight you can hit that hypertrophy range on legs. Really amazing. Shout out to Alex for highlighting this and a massive shoutout to Doug Brignole for bringing this to light.
These are genuinely elite. Been following your content for years now and absolutely loved every video since ! Straight to the point and no bs. Much respect :)
Your channel has been growing recently in subs and views.Just shows consistency in anything is all you need.
Back again with a reminder for Alex to drop the program 💪🏾. We need it man 😤
Informative, logical and insightful. Great video my guy!
I thought I could share something that other people might find helpful. Try doing 3 x 25-50 on the leg extensions machine before attempting the sissy squat, or the ATG split squat.
I found that doing pump work before eccentric dominant exercises really helps in feeling secure in the joints, whilst also providing good blood supply that will help in repairing the micro-tears caused by the eccentric training.
Thanks for coming to my TED-talk.
Have just started doing these myself, have been using the cables but coming from the top so they give assistance, whilst I build my strength up, very nice way to do them for higher rep sets
Since the gyms are "closed", I am much more enyoing own bodyweight exercises and calisthenics in general. It feels just better and more natural to the body than lifting heavy weights. Flies or push ups on the rings for instance. Doing them slowly with a mind muscle connection and then squeezing at the end, results in propably the best pump for me. I also realized you'll build a more symetrical physique. The combination of lifting weights and calisthenics is imo the best combo. (Its also safer)
Btw great content
Where do you live where gyms are closed?
In Colorado, they were closed for 3 months back in early 2020, but since then everything is open.
@@WhatIsItToBurn my N
@@WhatIsItToBurn might be from Australia
@@WhatIsItToBurn covid is raging in many parts of the world rn
@@moritzhoffmeister4824 I know...
Never tried the sissi until 2 weeks ago. This move is a destroyer (especially for my sissi legs). Definitely made the cut for my gains.
Take that Joel Seedman!
“Literally killing yourself” 😂😂😂keeping it real though man I appreciate that lol
If you have trouble with these start off doing Hindu Squats which to me are a variation of the Sissy Squat. These will give you a deep burn and strengthen your knees preparing you for the Sissy Squat. When I do them I don't bother with the arm huge movements most tutorials recommend. I keep the arm swings low more as a counterbalance thing than a "total movement" thing. If you're not ready for Sissy Squats give these a try. You might be surprised and prepare for some serious DOM's.
Yeah I do them using my arms as a counterweight as well and it feels amazing on my knees, it's like a pulling sensation but not a bad one, I can literally feel my knees getting stronger
Dude you're the man genius for thinking of using the pulley with that attachment. I usually do these as a burn out after my leg press you can push your heels against the seat of the machine locks you in and creates that wedge and then pull slightly with hands on the weight sled.
Doug's ideas have been a game changer for me!
I implemented your advice as a novice and it did me wonders thanks for all the efforts you put into making such videos
Happy to hear that Pratham :)
Doug Brignole is amazing, having great BB results doing things he recommends💪
I started them 2 weeks they are hard with only bodywieght quad burner Ben Patrick RESPECT for that guy 🤝 and today alpha destiny told more benefits about it
Matt from Red Delta Project also does Sissy Squats for YEARS and says it REALLY helped his knees. Might not be perfect for everyone but worth a shot!
Alex always putting us onto the best advice. Can't wait to get a cable slinger setup for my gym, my quads need more work than any other muscle in my body
been watching since 30k subs and this is your best video
It’s technically an isolation exercise right? I would just replace leg extensions with sissy squats. Personally I do sissy squats and human knee extension for quads
Alternating reverse Nordic and sissy squats is good idea ?
@@magikarp1666 yeah but just make sure that you are progressively overloading. Too much variety might make it hard to progress. Otherwise just stick to one for a whole mesocyclone and switch if you want to
To me they look to fill the same movement pattern, the point of movement is the knee with no hip involvement. I'd do one or the other.
Human knee extension has a sinister undertone to it
@@azniscannedrice also called reverse nordic
Man those banded sissy squats are absolutely genius! Normally the hardest part of the exercise is the bottom but with bands it can totally change the game!!
Hell yeah man!! Enjoy the setup
Doing these on a hack squat machine is a great way to load them as well. But ego has to go out the window as I suspect most people will struggle just with the unloaded weight of the sled.
I've been doing them for a while, and they are great! Never thought about doing with bands coming from the front, great idea! Thank you, Alex 👏👏
That cable set up looks interesting. I've been doing these for a good while now and built up to double figures with 60k held in the arms and on a belt around my shoulders (and yes, my quads have benefited a lot) but the cable is a great idea. Thanks!
duuuuuude love the kneesovertoes reference! literally my inspiration for falling in love with knee, hip, and ankle training
today is leg day and i was just wondering what to do in order to hit them quads better since i don't have plates and stuff, and this pops up, my man alpha always has us covered 🙏
You ain't joking on the sissy squats! I've been trying them for a month now, I usually do them outside with TRX handles to help my balance and THEY ABSOLUTELY BURN. No joke.
ATG split squats dammit!!!
The best hip-knee-ankle exercise BY FAR. Has a tremendous carryover to ANY leg exercise including squats (even heel elevated sissy squat that you don't recommend in this video), ESPECIALLY running ability.
Very easy to regress (lift the front foot) and progress (lift back foot) and with your bodyweight as an additional load on a barbell (yes, as a MAXIMUM load), you're getting hella stronger than 99% of these guys claiming that they are strong yet they can't even do a proper sprint.
I'm a big fan of you Alex, I would love to see you sprinting in a video even though you focus on strength. As always, keep up the great content💪
Let's say that I am a novice who wanted to work towards building bulletproof quads, ankles, and knees; would regressions of the ATG split squat be something that I should start with instead of barbell back-squats? The former exercise seems like not just a "more out of less weight" exercise but it also seems like it would provide the stable foundation for someone looking to progress to ATG barbell back-squats. If I start with the split squat, what would I be doing for posterior-dominant leg work?
@@computationjix428
Yes, start with elevated front foot on ATG split squats, the more you elevate it the easier it gets. Find a level of elevation in which you can bang at a minimum 5 reps and spend some time exercising that. What also helped my case with bad knees ankles AND hips altogether, is that I would spend time on the full bend position of the front elevated foot at first (for me it was maximum 30seconds, find a time under tension in which you'll be able to do a second set without exhausting yourself)and concentrate on activating the glute of the back foot while keeping it extended. You can also elevate the heel of the front foot so you can get to full bend (hamstrings covering calves). When you feel comfortable starting banging some reps and from time to time start testing yourself on lower elevated surfaces.
I'm assuming when you say posterior dominant exercise you mean to target the hamstrings. What I did and still do is I searched on youtube a DIY monkeyfoot (there are tutorials in which you can learn how to use a belt and a dumbbell to lift weights with your feet if you don't actually know what a monkeyfoot is) use minimal weight, 8 months later I still use 5kg and it's hard AF, and bang some hamstring curls. Stand up and try to keep a straight torso, or if it's too hard you can hinge (the more you hinge the easier it gets) Also another tip is to hold the top position or if you can't just build up to it. You don't really need to use extra weight (apart from the one you're already using)
Lastly, use AS MUCH assistance as you need to execute these exercises, could be the wall or a chair, but keep in mind that you need to progress slowly in to no assistance and more importantly NEVER WORK THROUGH PAIN!!
P.S.: All the information I just gave you come from Ben Patrick (youtube channel is Kneesovertoesguy, go subscribe and thank yourself) and some of the tips is from my journey with bad lower body and how I personally overcame them. Listen to your body, and push yourself and you WILL see amazing results. Sorry for the long post, have a nice day
Finally someone acknowledging Doug brignole
Best Sissy Squat video on TH-cam! Subscribed!
Calisthnetic Full Body Exercises:
1. Push-Ups
2. Pull-Ups
3. Dips
4. Inverted Row
5. Sissy Squat
6. Nordic Hamstring Curl
I had forgotten about this
exercise. Thanks for reminding me, and demon-
strating the different
routines!! Thanks Alex.
I have a rotation on my current block starting next week so I will absolutely throw these cable sissys in on lower days. Excellent video as always Alex 🙏
Tbh I have not done sissy squats however I have been stretching in that extreme position between heavy leg press sets and I believe the extreme stretch with a pumped quad has helped hypertrophy. I think extreme stretches with a fully pumped muscle = growth
😑 Squats are not efficient quad builders.
That was basically John Meadows' exercise selection, he would first pump your muscles a lot and then do an exercise that gives you an insane stretch. It has worked well for me!
@@TheLol33656 don't need to pump a muscle to stretch it
@David Felipe López Bejarano nope
Going back to Alex’ videos just because 😅
I do these while holding trx that is mounted in front of me, higher than head. The only hard part is getting entirely consistent with my form. Sometimes I sort of 'rock' down into the position, which is a tad easier than just purely leaning back and sort of collapsing 'straight down'. But even with inconsistent form, it hits the quads bigtime, almost makes me lightheaded from exhaustion after a few of them.
I'm correcting a quad weakness after years not training that muscle group rn and watched this video right before my workout. Decided to try out a 3x10 bodyweight and bro!! Had to do pendlay rows after and my legs were literally shaking
Yh these brought my quads up and my knees are bulletproof
Oh shit I’ve never seen Alex legs, your quads are insane
Your first ever video was so so funny, i loved every second of it. The change was for the better though
Thank you.
without access to gyms during this pandemic, I started doing these in replacement of leg extensions after my main work, and to make it perfect if you don't have a cable system in your homegym set up i suggest you to add a band going behind your knees. The resistance will be coming from in front of you and therefore you'll have to really squeeze your quads until the very end to complete the rep
Hi there my friend. I adored your content since day one. Again, thanks for existing. My word of the day :)
Been doing these for a few months now since getting the sissy squat machine from titan. Love these, and definitely blowing up the quads
How is it I'm thinking of getting that machine!!
You're looking good bro; haven't checked it on this channel for a while but yeah good to see you're still grinding, dude.
Cheers for always uploading great content.
Much love bro!
I'm doing these at 225 pounds and I feel the quads right above the knees pumping with blood lol
Super informative video! Can’t wait to give these a shot my next lower day.
Definitely gonna try these, this is exactly what i need in my program 👍
excellent video alex,i was thinking on what i can add to my quad arsenal since i train in home and i dont have any machine,this seems to be an excellent choice,high room for improvement and bw stuff always have extra benefits besides hypertrophy
Reps in peace Doug.
Dude, I love how you think outside the box. Keep it up.
Alex fouceses on every single body exercises!
Regular and cable versions look great. Can't wait to try them on leg day.
You can also do these on the hacksquat machine - Tom Platz always did them that way, Even on the leg press if you have enough hip/ankle mobility you can let it stretch in a sissy squat like position and even perform partials from that position. Best stretch I've felt personally in my quads! (Bring it down enough and roll onto your toes/upperfoot) I'd suggest trying with lower weight at first :P
Doug brignole training system is awsome, my joints feel so much healthy now and m making good progress
I've heard quite a bit about him, is he legit? I've looked briefly at his stuff but don't want to give up the compound movements.
@@cankercanison92 i still do pushups and pullups, and rest all isolations
Knees over toes guy is saving my ankles and knees.
Underrate channel what a king
@alphadestiny... you could check out the Indian Squat variation...we call it the “baithak” and is performed by the wrestlers for as many as 500 to 1000 reps for over thousands of years now.
I've never thought about getting some cables and attaching them to my power rack. I'm now wondering about all the things I could do.
Wow very interesting I always thought this exercise would destroy your knees. Thinking about trying it
Oo I bet that band variation has to feel hella good.
Excellent.
Next do a video on quad blaster squats, which are basically stiff leg squats set up with a belt to fasten your legs to a pillar and sit as far back as possible
Started doing it today, feeling amazing. For me most comfortable position in smith machine, bar in front
oh yes iam trying this on monday! i been doing lunges and pistol squads lately but this one looks sick! 💪🏼💪🏼💪🏼
I do them at the end of my leg workout after squats, I do them weighted with a ssb and they hurt so much, but in a good way, my quads buurrn real bad
Sissy Squats combined with Nordic Ham Curls, Calisthenic guys are gonna start having jacked legs as well.
Hold onto rings is a good one to start with these.
Great movement 💪🏻
Happy to have found this today on leg day. I tweaked my lower back deadlifting almost healed but being careful. Going to do 2 sets of light squats then 3-5 sets of leg curls/extensions, titan squat max md sets of 5 that thing is awesome and then will try a few sets of these holding onto a cable or band like you recommend. Got a 2" leg roller so will do some glute ham raises also for hamstrings no need to buy those expensive and big machines this works perfect.
Fucking awesome dude. I did some today and enjoyed it.
Great concise video, loads of information. Nice one!
Loved the video. I actually just bought his book: "The Physics of Resistance Exercise", and it's looking to be a complete game changer!
Good video! Some of us are lucky enough to have a belt squat machine. Then there's
Joe Daniels Somersault Squats on Smith machine...killers too.
I have been doing tom platz style hack squat …ofc built up to that slowly my legs 25.5 inches from 23 in a year and a half
Did some sissy squats with no weights a few months ago, did about 3 sets of 20 I can't believe how sore I was the next few days but the quad pump was great. It was a very unique soreness I felt in my legs. Seriously under utilized exercise.
And ben patrick an explosive dude, even his pull up and dip numbets are good
great video man!
Hey Alex, good job! I also advice you to try Nordic curl and Nordic extension (human knee extension), these are killers.
Thanks g. Been wanting to do sissy squats but figured I would have to buy one of those padded contraptions with that one single use to take up my gym lol
Gonna implement these! Thank you for the presentation!
This is epic! Will add it into my lower body variations
Yall should try reverse nordics with cable machine assist (if needed). Insane stretch, strength gains in the most lengthened position. Amazing movement!
They worked wonders for Tom platz
Bruh my knees sound like potato chip bags when I do these
If sissy squats start getting easier and you dont want to add weight go for reverse nordics! definitely a huuge quad destroyer and even have a greater stretch. I love to see how bodyweight advanced movements are getting such a nice exposure lately, I personally love calisthenics and movement so all about building muscle and tendon strength gradually with these movements.
how would you set up a reverse nordic curl?
@@burritodog3634 what do you mean?
@@FelipeBerio he means how would you set up an reverse Nordic?
Decided to replace my volume squats after deadlifts in my second leg day with the cable sissy squats after playing around withh them a bit and we’ll see how it goes for the next few months.