As you may already know, each exercise you complete will target a different specific area of the body. Squats, leg press, hack squats, lunges, leg extensions, and many other movements all target different parts of the quads, so all are essential. But one movement – sissy squats – are often overlooked. Let’s learn more about them.

First off, why are they called sissy squats?
You don’t use weight when you complete them. Well, you may use some weight as you become very good at them, but for the initial few months of training with sissy squats, you won’t use a barbell or dumbbell. Since you’re a “manly man”, moving from 300-pound squats to 1000-pound leg presses, to a bodyweight movement, the nickname “sissy squat” isn’t going away anytime soon.

How are sissy squats performed?
Begin by standing in a vertical position next to a solid object you can hold for leverage. A pole, a post, a wall, a power rack, or something similar will suffice. Stand relaxed and place your heels about 12 inches apart – a bit less than shoulder width – with your knees spread a bit wider – about 16 inches.

Use your right hand to grab the pole or power rack for balance. Leaning your upper body torso backward, begin lowering your body to the squatting position. Your knees will jut forward as you lower yourself down. As you reach the bottom of the movement, your knees will be out in front of you, in almost a complete 90 degree bent angle. At the bottom of the movement, reverse without stopping and return to the vertical position. You’re not using any weight at this point – and it’s very likely you won’t be using any weight on this exercise for the first 3 or 4 months that you complete this movement.

I’m just not “seeing” how the exercise is performed.
That’s okay – this is a hard exercise to complete. Visit www.youtube.com and enter “sissy squat” into the search window for dozens of good video clip examples. It’s a tricky movement to master – but once you do, you’ll begin to grow. Many trainers who have never done it will admit they added two inches to their upper legs in two months from adding this exercise. The amount of blood it pulls into new, previously untrained areas of the quadriceps is incredible.

What if I’m just not “feeling it”?
It’s very possible, if you have long legs or a long-ish torso/back, you may not feel sissy squats correctly. This is okay. Insert a 2 to 3 inch tall piece of wood under your heels when doing the movement to force your body to keep a correct range of motion and complete the movement correctly.

Can I use supersets with sissy squats?
You can, and should! In the name of safety, sissy squats should be completed after the more dangerous leg movement – such as barbell squats – have been completed. Move directly from your heavy compound movement to the side of the power rack or machine, and complete 12 to 15 reps of sissy squats. This is an ideal time and place to use the movement, as you already have use of the machine 9and you guard it against the gym snipers who steal equipment), and it’s perfectly acceptable for you to collapse to the floor in your own area, with no risk of weight falling. You can always complete sissy squats without the use of a spotter.

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