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Sissy squat with arms in front

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Sissy squat with arms in front

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a great exercise to strengthen Quads but is very advanced
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Have your feet hip width apart, now slowly squat down by lifting up onto your toes and taking your knees forwards. Also your hips should stay in neutral so that your head to your knees are a straight line. To make it easier to balance this position then have your arms stretched out forward in front of you throughout.
  5. Only go down as far as you can comfortably manage.
  6. Once at the bottom then push back up to return to the start position.
  7. Eventually you can transition to a harder sissy squat version.
  8. For strengthening you should perform 6-10 reps to fatigue
  9. You should perform 3-5 sets with 3 minutes rests
  10. This session can be done 2-3 times per week
  11. For endurance you should perform 15-25 reps to fatigue
  12. You should perform 3-5 sets with no more than 30 second rests
  13. This session can be done 2-3 times per week

Related Exercises

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  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
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