Primary Muscle Group(s): Back, Front Thighs, Gluteus Maximux
|Secondary Muscle Group(s): Hamstrings, Calves
1. Adopt a position with your feet about 18 inches apart.
2. I usually use a towel but you can use a rope and hook it around a pole or something similar. Now, you can also use one arm and hold onto the pole as well. Let your comfort levels guide you.
3. Rise up on your toes, and lower into a squat while leaning as far back as possible.
4. The point to bear in mind is to keep your thigh and torso in the same plane throughout the exercise.
This exercise is a very specialized movement that is designed to work the lower thigh area. Because of the unusual angle at which this exercise is performed, this movement is done with no weight or only moderate poundage.
Personally, I feel this movement is great for those of you with bad knees who wish to continue squatting but cannot do traditional squats.
The basic muscle groups exercised are the lower back, glutes (butt), hamstrings, front thighs, and calves. However, this movement really hits the lower, front thighs which is the primary muscle group of this exercise.
There are a variety of ways to do this exercise. I prefer to keep one hand stabalized on the dumbbell rack or a bench, or I'll use a towel. The point is to make sure you are balanced throughout the entire movement.
Press play to view an instructional video on how to properly perform the sissy squat.
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