Squats are an important exercise for building strength in your lower body. One kind of squat, called sissy squats, targets the quadriceps, which are the muscles at the front of your thighs. Unlike regular squats, sissy squats use less movement from your hips and glutes, making them different.
To find out more about sissy squats, we talked to an expert who explained their benefits. While some studies say that sissy squats might hurt the knees, the expert assured us that if you do them with the right form, they can be safe and helpful for strengthening your legs without causing major risks to your knee health.
Benefits Of Sissy Squat
Varnit Yadav, a nutritionist and exercise coach at PFC Club in Pune, explains that sissy squats can greatly benefit anyone looking to strengthen their knee joints and build muscle in their quadriceps. Here are some key benefits of incorporating sissy squats into your workout routine:
- Improved Balance: Sissy squats need good body control, which helps you balance better overall.
- Increased Flexibility: This exercise improves flexibility and range of motion in your knee joint, making daily activities easier.
- Stronger Quadriceps: Sissy squats focus on the quadriceps, helping you build strength and muscle in that area.
- Knee Joint Support: They also help stabilise your knee joint, which reduces the risk of injury.
How To Start a Sissy Squat?
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According to Varnit, below are points that individuals need to keep in mind before opting for a sissy squat.
- Perform a few mobility drills such as the hip 90-90, leg swings, and cat-camel stretch before practicing them.
- Always start with body weight and use wall, bench, or handle support to test your baseline strength and balance levels.
- Focus on executing in full range of motion to gain the maximum benefits. Your reps should look identical to each other.
- Do not start with deficit sissy squats as they can lead to injuries if done unsupervised.
The expert notes that beginners may have a tough time maintaining balance as it requires practice before efficient execution.
Is Sissy Squat Bad For Knees?
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Sissy squats have often been thought to be bad for the knees. Some studies from the 1970s and 80s claimed that letting your knees go past your toes while squatting could cause harm. However, expert Keertan Shetty, a hybrid athlete and online fitness coach, (as per his instagram), says that newer research has shown this idea is not true. He explains that when you squat, it's important to let your knees move naturally without holding them back.
Sissy squats take this movement to a more intense level. In this exercise, you keep your hips straight and allow your knees to move forward. To strengthen your knees safely, the expert suggests trying different types of squats, including:
- Step downs
- Knees over toes lunges
- Narrow squats
- Supported sissy squats
- Bodyweight sissy squats
- Weighted sissy squats
- Deficit CC squats
Conclusion
Sissy squats are a great exercise for anyone who wants to strengthen their lower body, especially the quadriceps. Although some people worry about how sissy squats might affect knee health, experts say that when you do them correctly, they can be safe and effective. If you’re new to this exercise, it’s important to start with the right form and use support to prevent injury. By adding sissy squats to your workout routine, you can build strength and stability in your legs while enjoying their many benefits.