How to sissy squat (progressions). One of the hardest but also one of the most effective quad exercises you can do with just your bodyweight!
Sissy squat is one of the rare bodyweight exercises that will very effectively isolate the quadriceps muscles of the legs.
"Bad for knees!" is the first impression many people have when they see a sissy squat, mostly because the knees go so much past the toes (this is a myth by the way).
A lot of people also DO experience knee pain when they attempt sissy squats. Knee pain in sissy squats is the result of weakness in 1 or more of the 4 quadricep muscles (rectus femoris or vastus lateralis/medialis/intermedius).
The reality is that sissy squat is a safe exercise to do, but it's an advanced exercise that requires strong and structurally balanced legs. Your quads already need to be in a great shape.
Once the legs are relatively strong and the form of your sissy squats is slow, controlled and clean, the sissy squat becomes a phenomenal way to train your quads.
Sissy squats when done right will add strength, size and mobility to your quads better than almost any other exercise out there.
Sissy squat also demands and develops mobility in the ankles, lower back and many of the hip muscles (stabilization). If you do sissy squats without support, you will also develop coordination and balance.
In case you feel knee pain, you need to first master the basic leg exercises such as different types of squats, lunges and knee extensions. Movement 20XX program is also specifically designed to produce structurally balanced legs.