Sissy Squat (Gironda Version)

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Start on the balls of your feet, heels up, toes turned out about 45 degrees.
Your heels should be touching or very close.
Lean back to keep your braced torso in line with your thighs.
Push your hips back at the bottom of the movement to increase time under tension for your quads.

Description

This Sissy Squat is an old school exercise that has had recent revival due to its powerful effects on knee health. This squat variation targets the VMO or the teardrop shaped muscle closest to your knee. Begin this exercise with your heels slightly elevated by standing on a weight plate or other stable platform, toes pointed out at 45 degrees. Lean back with a braced core to put tension on your quads. Squat as low as you can go comfortably and then push back your hips at the bottom to maintain tension on your quads. Push back up to the starting position and repeat.

Common Mistakes

Not bracing your core throughout the movement can cause back pain. Not gett

Not bracing your core throughout the movement can cause back pain. Not getting your knees out enough or letting them collapse in will defeat the purpose of this exercise. Never push through pain. This exercise is excellent for knee health but can cause discomfort if rushed.

Pro Tips

Vince Gironda recommended a “burlesque bump” by pushing your hips back

Vince Gironda recommended a “burlesque bump” by pushing your hips back at the bottom of the movement. This increases time under tension for your quadriceps while putting them under a lot of stretch which has been shown to improve muscle growth. Slow, strict performance of this exercise is the safest and the most effective.

Purpose

This exercise emphasizes the VMO which fills out your lower quadriceps and

This exercise emphasizes the VMO which fills out your lower quadriceps and is clearly visible in shorts or even through pants when sufficiently developed. This is one of the best exercises for preventing or defeating “chicken legs”.

Form

Your knees should be as far past your toes as possible without causing pain

Your knees should be as far past your toes as possible without causing pain. Your feet should be turned out at 45 degrees with your heels touching or close to touching. You should be on the balls of your feet the entire exercise.