Although hack squats still require a machine, they are a more common sissy squat alternative that similarly targets the quads. As a warning, hack and sissy squats are far tougher on the knees than common exercises. Hack squats are a great way to add some variety and also add some isolation to those thigh muscles. So you've got a bad back, huh?

If something you're doing is hurting your back, move on to something else. This works much like the smith machine but requires less set up and equipment. hip extension occurs simultaneously with knee extension, Any stretch can lead to more distal muscle growth near the knee since sarcomeres in-series are added, draws the eye distally for an aesthetic physique, require hip flexion to ascend, which may involve unique motor units or possibly the upper portions of fibers responsible for proximal vs. distal activation of the rectus femoris, Vastus Medialis vs. Vastus Lateralis for Bodybuilding, Countercurrent Movements for Bodybuilding, Bodybuilding Tricks of the Trade for Optimal Muscle Growth.

This makes it a great substitute for anyone who’s unable to do hack squats because of upper body injuries. It is worth noting, though, that performing safety squats bars requires having a back rack and an actual safety squat bar, and as such may not be as flexible and easily accessible as the other options on our list. So don't gamble with sissy squats, your knees will appreciate it. You can use the Goblet Squat or Double Kettlebell Front Squat as regressions. It does this by eliminating most of the involvement of your glutes and hamstrings. Nonetheless, from a bodybuilding perspective, this completely ignores its unique quad-building value. Due to the flexed hip position while seated on a leg extension machine, even despite a seat adjustment, along with minimal range of motion for nearly all models at the knee, it lacks the tension possible for the rectus femoris through these leg extension alternatives. Then you are at the right place. When an exercise starts to take away more than it gives you, it's time to explore other options. A partial solution is to flex in the shortened position for any quadriceps exercise, and perhaps even throughout the whole range of motion. Like the two previous variations, this is a great core enhancer. My Personal Review, What Happens If You Do 500 Pushups a Day? To make this exercise even more difficult you can hold a weight while performing it. After reading our best sissy squat alternatives I hope you are ready to give them a try! It may not be the most effective one, since it has a lower peak tension due to the flexed hip position while seated. Steve Reeves possessed a well-developed rectus femoris yet rarely did leg extensions. Stand with your feet shoulder-wide, flat on the floor. © 2020 Bodybuilding.com. You don’t need a lot of weight for this to be effective. Performing a sissy squat involves standing with the heels of your feet on the edge of an elevated platform, your legs shoulder-width apart, and your body bending backwards as far as you can go with good form. I have been obsessed with Strength Training and Fitness for 16 years now. Another thing to note is that both legs should make a perfect right angle, or as close as possible to 90 degrees. This is often called hack deadlift since you lift the bar off the floor. Our next sissy squat variation is an exercise you can do either in the gym or at home. Grab the safety handles with both the hands. The Sissy Squat Homepage Exercise Profile Primary Muscle Group(s): Back, Front Thighs, Gluteus Maximux Secondary Muscle Group(s): Hamstrings, Calves Exercise Instructions 1. In this article, we will talk about sissy squats.

This helps you open up your hips, evenly split the load, and get a true single-leg workload when performing the Split-Squat.

We sometimes wonder why we don’t see people utilizing it as much as they do leg extensions or leg raises. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. Sign up below to receive weekly news breaking down the world of fitness and nutrition. Your email address will not be published. My Story & Results. . Sissy squat alternative Hi All, Anyone have any quad isolation exercises such as the Sissy Squat which do not put so much stress through the knees?

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