I had my right quadriceps severed in an accident in December 2019. Now, I do full depth (unsupported) sissy squats, and they have helped reduce my knee pain greatly. Particularly from emphasizing the eccentric (lowering) phase. I progressed from limited range 2 legged on a staircase using the wall and hand rail, to full depth on the staircase. I also used a doorway mounted pull up bar with a towel hanging from it to reduce my weight and allow full range... eventually.
I bought Doug Brignole's book and started sissy squating. Right knee was always a bit cranky. But as I slowly persisted week after week my VMO's really started to grow and the right knee hurt less and less. I can now do them pain free. Weird cause squats can hurt my right knee. The Key is to practice them often and with good form.
@@phexi419 Last time I did them I hit 5 sets of 12. One thing I've noticed is that you can lean back while performing this exercise, and the more you lean backwards (hip extension) the more difficult it becomes (similar to elevating your feet on a push up - leverage working against you). In Australian strength's first video on this exercise you can see him doing the first several repetitions with a significant lean back, then continue to rep out with more hip flexion. Anyways, 5 hard sets seems to be working for me at this point in time.
My gym just got the piece of equipment and I have been trying out the sissy squat but couldn't do it the right way. This video kind of shows me what I was doing wrong. Now, I just have to come to this content often till I get it right. Great clip.
What sort of exercises are recommended if your knees are not up to the level where you can do sissy squats? Can these get you to the point where sissy squats are safe?
Ben: I have arthritis & Baker cyst on my LEFT knee, When I go to the gym, I ride the stationary bikes & I peddle backwards. Does that help my knees, like walking backwards? Also, if I use the stair master, will that help my knees too?
Great video! One advise though: two points are always in a straight line. So when you say "knees and shoulders should be in a straight line" that is always true, no matter how bent your body is inbetween those points.
True, but I think he means to say the torso should be on that line as well. A more precise way of saying it would be knees, hips, and shoulders in a straight line
Amazing 🤩 Sissy squats are a great exercise for sprint running (also long distance). What I was going to ask is whether you can suggest some exercises for runners, maybe something we can do from home, to strengthen the ankles. Tks
Thank you for this video. I've learned so much, and there are so many people on TH-cam giving false information about how to do this Genetically speaking, I am extremely outer thigh dominant when it comes to muscle. I am planning to incorporate what you showed in this video so I may have a more balanced leg. My teardrop is extremely small in my leg. I care more about functional training and being healthy for longevity, and I think this will help thank you so much
My left knee has been very sore when squatting. I bought a sissy squat machine and I felt zero knee pain while doing it. It didn't fix my knee but allows me to continue to work my quads while dealing with this issue. I don't understand why it doesn't hurt though because it looks like it puts a lot more pressure on the knees!
Can you explain the directions of the feet to point, the directions of the knees as they come down and up, the locking or no locking of the ankle, the toes and their angles?
thank you ben - this was very informative. can i ask... is there any benefit to using a block or wedge under your heels to give them that elevation, or do you think "going freestyle" on your toes is better?
Great channel. Thanks for the instructions on sissy squats. I have what I consider to be an important question. When you demonstrated the classic form of this exercise, there is only pivot between the upper body and knees. When using the machine, the upper body pivots about the hips and also about the knees, except when you are leaning back, which is a brutal form of this exercise. I assume different muscles are worked with the machine when there are two pivots, which seems more like a goblet or front squat?
You are spot on - the body weight variation puts on stress on the VMO vs the machine variation. The key to increasing the stress on the VMO in using the machine is to ensure the torso is always behind the knees through the entire range 0- ie, you shouldn't be standing up straight as that loses the intended tension. Because of this, a goblet/front squat will load differently allowing more of the load to be distributed to the glutes through the movement vs the machine sissy squat where the tension is focused more on the VMO at the top ( note - this is with the torso kept behind the knees)
Can you tell me if the sissysquats machines needs to be bolted to the ground. (It is in my local fitness center, but does the design allow it to function freestanding with loading?) thanks
I am a beginner at sissy squats. Cannot go all the way down, just parallel to the ground but how do you make your knees go so low? I keep thinking I'm gonna fall over 😅. Not an easy exercise at all!!! Hopefully I can learn it
Because the rectus femoris crosses the hip, if you flex at the hip whilst flexing at the knee with Sissy squatch bench, you are reducing stretch biased hypertrophy of the RF. You are better of loading the with the hip in the extended position to maximise RF growth
I don't feel these in my vom after trying them like regular deep squats, but I feel it in the dead center of my quads like crazy more than my regular squat.
@@slee2695 Yes. I just did a set of 25, they felt great. I've had knee issues in the past, so I slow them down, no momentum. Moderate cadence up and down, and brief pause at the bottom. No issues, quads were on fire.
Is a sissy squat machine just as good as no machine version? I'm torn on if it's worth it to buy one or just keep trying to perfect the body weight version.
Body weight version is actually a more complex movement compare to the machine so i would recommend focusing on the body weight or just loading yourself up on it if you can for now. :)
I have liked your video due to Acl ligament Grade 1 tear in 2018 January my Right Leg Vmo is still weak Shall I do Sisy leg Squat in the above video please advice me I'm Narendra from India
No. A sissy squat would not be a exercise we would start someone with an ACL issue with. This is an advanced movement, and whiles its a great way to develop the VMOs, it also can place unnecessary strain on the knees if someone has a prior injury. Aim to work safe - choose movements that doesn't force the body past the knees to begin. Work with increasing range and strengthen muscles like the VMO, adductors and hamstrings with isolated movements.
as a woman i don't want to get huge muscles on my thighs but i need to strengthen my knees. should i do these exercises? i did squats "wrong" for several reps about 9 years ago and ruined my cartilage and have had some "cracking" noises ever since. doing normal squats is hard. was thinking a sissy squat machine would help me to do squats...
Loading up too much on the sissy squat machine is a great way to blow out your ACL's. There is a high probability you won't know if you loaded too much until you blow out your ACL's.
Ben this is a great video. I plan to use this video as an informational "how to" in a program I am designing. If you don't want me to, let me know. I don't know of another way to contact you, but I will try that as well. Great video man.
Hi Travis thanks for asking and for the kind words. :) Happy for you to use this video and would be great if you link/ reference our channels/ social media. All the best!
Love sissy squats. I do them with no weight or apparatus and do them super slow. That is eight seconds negative and four seconds positive. I aim for 20 reps in one set. If you eel like doing a few sets of these, rest only 20 seconds between sets. Sometimes I do these after my barbell squats.
You just have to do the appropriate variation for your level , knees over toes guy Ben Patrick has all the really beginner stuff , and this is a good read also : strengthsenseiinc.com/2021/05/03/what-charles-poliquin-taught-the-knees-over-toes-guy/
@@CH-tv1cy --- No not wrong. They hurt me. Do them for 3 years and then repost. Yes there will be some who can do sissy squats for years. There are always exceptions.
@@jawbaw6471 lol you've obviously gone too far into the progression too soon, or your knee is just catastrophically damaged in a way that prevents any movement or strain. 99 percent of people even with knee issues, will be fine with this if you start extremely light and slowly work torwards the progression over months. Putting load on tendons and ligaments strengthens them over time.
Ngl I feel like this exercise is under-utilised and relatively unknown because of its name. Who tf decided sissy squat was a good name, just call it angle squat or something 😂
Knee flexion past 90 degrees is just dangerous . Too much pressure on the joint. The mechanical advantage is massive and the muscle fibers will have trouble at that length of concentric (shortening of the muscle fibers) movement, and the joint reaction force of the eccentric moment (lengthening the muscle) is far in excess of the concentric movement. Be careful!!
Your knee is a joint you can't strengthen joints. You can strengthen the surrounding muscles but to say you're strengthening the knee joint is ridiculous. A lot of misinformation here.
@@Moiez101 No you can not. Ligaments can not be strengthened. Anyone who talks about being able to is extremely misinformed. Ligaments are not muscles. They can not be torn down and rebuilt as muscles do. You stress your ligaments and they weaken. Nothing more.
@@broncohaak that’s false, what’s your source to make that claim? You certainly can build ligaments & tendons. Just like muscles they actually do breakdown & rebuild just not near at a rapid rate as muscle fibres. Why do you think professional athletes do complex movements like he’s displaying in tbis video & not fluff & puff stuff. An entry level physiology class would teach you this.
I had my right quadriceps severed in an accident in December 2019. Now, I do full depth (unsupported) sissy squats, and they have helped reduce my knee pain greatly. Particularly from emphasizing the eccentric (lowering) phase.
I progressed from limited range 2 legged on a staircase using the wall and hand rail, to full depth on the staircase. I also used a doorway mounted pull up bar with a towel hanging from it to reduce my weight and allow full range... eventually.
That's awesome! great job
I bought Doug Brignole's book and started sissy squating. Right knee was always a bit cranky. But as I slowly persisted week after week my VMO's really started to grow and the right knee hurt less and less. I can now do them pain free. Weird cause squats can hurt my right knee. The Key is to practice them often and with good form.
Bought a sissy squat apparatus about 3 months ago and my quads have blown up, especially around the knee.
What is your routine? I just purchased one yesterday.
@@phexi419 Last time I did them I hit 5 sets of 12. One thing I've noticed is that you can lean back while performing this exercise, and the more you lean backwards (hip extension) the more difficult it becomes (similar to elevating your feet on a push up - leverage working against you). In Australian strength's first video on this exercise you can see him doing the first several repetitions with a significant lean back, then continue to rep out with more hip flexion. Anyways, 5 hard sets seems to be working for me at this point in time.
I’m happy to read your progress. I’m contemplating buying a ss machine, (approx $90-100 range) but never performed these before.
Where did you buy the sissy squat apparatus, Doug?
@@richbrake9910 I purchased mine from a local strength equipment company, but you can find them everywhere online.
just received my sissy squat what a workout. Slow and steady, with good breath is key.
Doug Brignole ‘THE PHYSICS OF RESISTANCE EXERCISE’ his book, reading it now, brilliant! This instruction was superb too, thanks
Thank you! Excellent presentation.
🤨
Very informative, and helpful. Thanks! Also, your gym is beautiful, clean, organized, and well equiped.
Thank you so much!
I just got one of those sissy squats equipment and it's adjustable. Great instructional video thanks.
My gym just got the piece of equipment and I have been trying out the sissy squat but couldn't do it the right way. This video kind of shows me what I was doing wrong. Now, I just have to come to this content often till I get it right. Great clip.
What sort of exercises are recommended if your knees are not up to the level where you can do sissy squats? Can these get you to the point where sissy squats are safe?
Ben: I have arthritis & Baker cyst on my LEFT knee, When I go to the gym, I ride the stationary bikes & I peddle backwards. Does that help my knees, like walking backwards? Also, if I use the stair master, will that help my knees too?
Great video!
One advise though: two points are always in a straight line. So when you say "knees and shoulders should be in a straight line" that is always true, no matter how bent your body is inbetween those points.
I think he means that the straight line between them should be parallel to your torso
True, but I think he means to say the torso should be on that line as well. A more precise way of saying it would be knees, hips, and shoulders in a straight line
Amazing 🤩 Sissy squats are a great exercise for sprint running (also long distance).
What I was going to ask is whether you can suggest some exercises for runners, maybe something we can do from home, to strengthen the ankles. Tks
Thanks for your question Jonathan! I will include that question in our upcoming videos
Great tutorial done with excellent form
Brilliant! thanks
You’re an awesome coach, thanks for the tips!
I appreciate that! thank you so much
Love your work. Thanks for this explanation. One of the best I e seen.
Very informative thank you
Glad it was helpful!
Thank you for this video. I've learned so much, and there are so many people on TH-cam giving false information about how to do this Genetically speaking, I am extremely outer thigh dominant when it comes to muscle. I am planning to incorporate what you showed in this video so I may have a more balanced leg. My teardrop is extremely small in my leg. I care more about functional training and being healthy for longevity, and I think this will help thank you so much
Such a great video n teacher. Never understood sissy squats now I really do. Thanks
Thank you for this valuable information!!!
Love this Ben! Always enjoy learning new things from you :)
sassyshaz lee thanks 🙏🏻
Thanks, great explanation!
Glad it was helpful!
Best video on the sissy squat I have seen! Thanks great teaching!
thank you for watching!
Clarity of Instructions at it's Finest👏..Subbed😊
Thanks for the sub and for the kind words :)
How can 2 exercises done 2 different ways be called the same thing doesn't make sense
Good points about the progressions and not using the stretch reflex. Have you tried the one leg version of any of these?
great movement, i need this to duplicate pistol squat reps
My left knee has been very sore when squatting. I bought a sissy squat machine and I felt zero knee pain while doing it. It didn't fix my knee but allows me to continue to work my quads while dealing with this issue. I don't understand why it doesn't hurt though because it looks like it puts a lot more pressure on the knees!
Subscribed. Love your calm and common sense explanations. Thanks for the video
Thank you again for your support!
Can you explain the directions of the feet to point, the directions of the knees as they come down and up, the locking or no locking of the ankle, the toes and their angles?
Very impressive quad strength demonstrated here, and a mastery of the exercise. Convinced me to try it.
Don’t do them they’re bad for your knees
@@roy7o9 Fair enough. It's not a natural movement and long term may cause problems. Thanks for your concern.
These type of exercises actually help to strengthen the knee. There has to be a slow gradual progression. Go look at kneesovertoesguy
beautiful explanation...
I learned pistol squats and I was looking for something.
thank you for watching :)
Superb, algorithms!!
Thank you mister, bless you with health and happiness
KRK Rokit active speaker for a gym sound system. Man knows his sound systems.
Excellent
Thank you! Cheers!
Well done on the video! Info and edits on point!
Thank you so much for your support Linora! Looking forward to do one with you one day :)
Very useful, thanks Ben.
Glad it was helpful!
thank you ben - this was very informative. can i ask... is there any benefit to using a block or wedge under your heels to give them that elevation, or do you think "going freestyle" on your toes is better?
I needed this vid
Thank you
You re most welcome :)
That advanced move is impressive as hell. 😲
Are you from Singapore!
Hello.
What would you recommend to rehab the knees?
How do you train your knees for range of movement?
Use a table behind you to support yourself with your hands. Go down in the squat but use the table for support
Great channel. Thanks for the instructions on sissy squats. I have what I consider to be an important question. When you demonstrated the classic form of this exercise, there is only pivot between the upper body and knees. When using the machine, the upper body pivots about the hips and also about the knees, except when you are leaning back, which is a brutal form of this exercise. I assume different muscles are worked with the machine when there are two pivots, which seems more like a goblet or front squat?
You are spot on - the body weight variation puts on stress on the VMO vs the machine variation. The key to increasing the stress on the VMO in using the machine is to ensure the torso is always behind the knees through the entire range 0- ie, you shouldn't be standing up straight as that loses the intended tension. Because of this, a goblet/front squat will load differently allowing more of the load to be distributed to the glutes through the movement vs the machine sissy squat where the tension is focused more on the VMO at the top ( note - this is with the torso kept behind the knees)
If you don't have the room to do full Sissy Squat movement or are new to it, go halfway down and build up to it over time.
Can you tell me if the sissysquats machines needs to be bolted to the ground. (It is in my local fitness center, but does the design allow it to function freestanding with loading?) thanks
Great content
thank you so much!
From: Sisyfos ancient Greek king of Corinth in Greek mythology.
One of the most powerful exercises for the legs and more..
6:55 Side view of sissy squat with dumbbell on platform.
I am a beginner at sissy squats. Cannot go all the way down, just parallel to the ground but how do you make your knees go so low? I keep thinking I'm gonna fall over 😅. Not an easy exercise at all!!! Hopefully I can learn it
Because the rectus femoris crosses the hip, if you flex at the hip whilst flexing at the knee with Sissy squatch bench, you are reducing stretch biased hypertrophy of the RF. You are better of loading the with the hip in the extended position to maximise RF growth
Is a sissy squat on a machine not just as stressful on your knee as a leg extension machine
I stop just short of vertical, due to osteoarthritis in my knees.
I don't feel these in my vom after trying them like regular deep squats, but I feel it in the dead center of my quads like crazy more than my regular squat.
I still feel it in my vom, but nothing like a heavy deep squat. I think the muscle I'm really feeling is the rectus femoris.
Subbed. Very good. Thank you!
Thanks for the sub! Welcome to our learnasp community! :)
4:07
Do you come up all the way, when you use the sissy squat equipment?
Excellent video! Is the movement similar to a Hindu Squat?
Hindu squats are easier and more momentum is used
@@slee2695 Yes. I just did a set of 25, they felt great. I've had knee issues in the past, so I slow them down, no momentum. Moderate cadence up and down, and brief pause at the bottom. No issues, quads were on fire.
Is a sissy squat machine just as good as no machine version? I'm torn on if it's worth it to buy one or just keep trying to perfect the body weight version.
Body weight version is actually a more complex movement compare to the machine so i would recommend focusing on the body weight or just loading yourself up on it if you can for now. :)
I have liked your video due to Acl ligament Grade 1 tear in 2018 January my Right Leg Vmo is still weak Shall I do Sisy leg Squat in the above video please advice me I'm Narendra from India
No. A sissy squat would not be a exercise we would start someone with an ACL issue with. This is an advanced movement, and whiles its a great way to develop the VMOs, it also can place unnecessary strain on the knees if someone has a prior injury. Aim to work safe - choose movements that doesn't force the body past the knees to begin. Work with increasing range and strengthen muscles like the VMO, adductors and hamstrings with isolated movements.
Thank you!
You're welcome Katie!
as a woman i don't want to get huge muscles on my thighs but i need to strengthen my knees. should i do these exercises? i did squats "wrong" for several reps about 9 years ago and ruined my cartilage and have had some "cracking" noises ever since. doing normal squats is hard. was thinking a sissy squat machine would help me to do squats...
great video! Thanks a lot!!!!!
You are welcome! Thanks for watching :)
I just feel like doing this at a 90 degree angle using body weight and no equipment. I don't think my knees can handle anything lower than that.
Awesome. Clearly explained and showcased. Thank you
Glad it was helpful! Thanks so much!
Loading up too much on the sissy squat machine is a great way to blow out your ACL's. There is a high probability you won't know if you loaded too much until you blow out your ACL's.
The sissy squat bench I purchased added additional stress to my shins. Am I doing something wrong?
It can be the make of the machine itself that may be the issue
Bro, whats more hard, pistol squats or sissy squats.
pistol for me :)
Ben this is a great video. I plan to use this video as an informational "how to" in a program I am designing. If you don't want me to, let me know. I don't know of another way to contact you, but I will try that as well. Great video man.
Hi Travis thanks for asking and for the kind words. :) Happy for you to use this video and would be great if you link/ reference our channels/ social media. All the best!
Wow nice leg
Thank you!
I have been in bunch of gyms in my life. Never had a sissy squat apparatus in one.
Love sissy squats. I do them with no weight or apparatus and do them super slow. That is eight seconds negative and four seconds positive. I aim for 20 reps in one set.
If you eel like doing a few sets of these, rest only 20 seconds between sets.
Sometimes I do these after my barbell squats.
Wooooooooow! Can a 100 lb weak female eventually do this? And, yes, I'm 50 years old, too
:((((
No you’ll break
Why do you sound like Gerry Kasparov?
We re not sure who he is but hopefully he sounds good! Haha
Actually is Garri Kasparov :)
this guy can limbo
i broke my knee trying this.
Roman chair squat your supposed to lean back more not come up like a regular squat
Why would you use a box lol that's just extra injury risk for no reason
Can't be good for knees 😕
You just have to do the appropriate variation for your level , knees over toes guy Ben Patrick has all the really beginner stuff , and this is a good read also : strengthsenseiinc.com/2021/05/03/what-charles-poliquin-taught-the-knees-over-toes-guy/
Don't do this exercise if you have bad knees. The caveat is that doing this exercise will give you bad knees.
Wrong. It will fix your knees.
@@CH-tv1cy --- No not wrong. They hurt me. Do them for 3 years and then repost. Yes there will be some who can do sissy squats for years. There are always exceptions.
@@jawbaw6471 lol you've obviously gone too far into the progression too soon, or your knee is just catastrophically damaged in a way that prevents any movement or strain.
99 percent of people even with knee issues, will be fine with this if you start extremely light and slowly work torwards the progression over months. Putting load on tendons and ligaments strengthens them over time.
@@CH-tv1cy --- I think I will take your advice and see how it goes this Spring. I don't care about leg size. I just want my knees to get better.
@@jawbaw6471 watch knee over toes guy and try his zero program
As someone who is nearly 70 years of age I am letting you know if you carry on as you are you will have really troublesome knees as you get older.
The science has changed. Strengthening the knees in vulnerable positions will prevent injury
Be better you
thank you
It's not a sissy squat equipment it's called a Roman chair squat
sorry but the last version is NOT a sissysquat- which is a squat without the use of the hip extensors!!!!!
Ngl I feel like this exercise is under-utilised and relatively unknown because of its name. Who tf decided sissy squat was a good name, just call it angle squat or something 😂
Knee flexion past 90 degrees is just dangerous . Too much pressure on the joint.
The mechanical advantage is massive and the muscle fibers will have trouble at that length of concentric (shortening of the muscle fibers) movement, and the joint reaction force of the eccentric moment (lengthening the muscle) is far in excess of the concentric movement.
Be careful!!
He has zero hair on his legs. Interesting
we better watch how Vince execute the sissy squat; not like this; because he does it wrongly and even risky
Vince Goronda?
Положи штангу на плечи и не майся дурью
You did nothing about sissy squats just verbal exercise
This is not a sissy squat.
Your knee is a joint you can't strengthen joints. You can strengthen the surrounding muscles but to say you're strengthening the knee joint is ridiculous. A lot of misinformation here.
But can't you strengthen the ligaments and tendons around it that make up the joint minus the bones and cartilidge.
@@Moiez101 No you can not. Ligaments can not be strengthened. Anyone who talks about being able to is extremely misinformed. Ligaments are not muscles. They can not be torn down and rebuilt as muscles do. You stress your ligaments and they weaken. Nothing more.
@@broncohaak that’s false, what’s your source to make that claim? You certainly can build ligaments & tendons. Just like muscles they actually do breakdown & rebuild just not near at a rapid rate as muscle fibres. Why do you think professional athletes do complex movements like he’s displaying in tbis video & not fluff & puff stuff. An entry level physiology class would teach you this.
Nonsense
@@broncohaak you’re the one who doesn’t know stuff here
Talking to much, get to the point
Strange, never see a white guy saying he's a Chinaman.
??
He’s an Asian Australian , his name is not Chinese btw (maybe Singaporean or Malaysian background)