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Quads

Sissy Squat Machine

The Sissy Squat Machine is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (rectus femoris) 34%, quads (vastus lateralis) 31% and quads (vastus medialis) 27%.

Also known as: sissy machine

Level: AdvancedEquipment: MachineSingle-joint (isolation)

How to do it

  1. Stand on the platform of the sissy squat bench and hook the heels under the rear foot rollers.
  2. Place the shins against the front pad just below the knees.
  3. Lean back and push the knees forward into the pad, keeping a straight line from knees to shoulders.
  4. Lower until the knees are deeply bent and the thighs are near parallel with the floor.
  5. Drive the knees back into the pad to return to standing.

Tips

  • Let the pad hold the shins so you can lean back further.
  • Keep the hips extended the whole rep.

Common mistakes

  • Folding at the hips.
  • Bouncing out of the bottom.
  • Setting the shin pad too low so it presses on the ankles.

Muscles worked by the Sissy Squat Machine

  • Quads (rectus femoris) Primary34%
  • Quads (vastus lateralis) Primary31%
  • Quads (vastus medialis) Primary27%
  • Upper abs Stabilizer4%
  • Hip flexors Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the hips extended the rectus femoris works from a long length. Knee extension with the thigh fixed isolates all four quadriceps heads; nothing else moves.

Sissy Squat Machine alternatives

Same equipment

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Frequently asked questions

What muscles does the Sissy Squat Machine work?

Mainly the quads (rectus femoris), quads (vastus lateralis) and quads (vastus medialis).

Is the Sissy Squat Machine good for beginners?

The Sissy Squat Machine is rated advanced. If you are new, learn the Leg Extension first and build up from there.

What is a good alternative to the Sissy Squat Machine?

For example the Reverse Nordic, Sissy Squat and Leg Extension. They train mostly the same muscles, some with different equipment.

Sources

  • Escamilla et al. 1998, MSSE 30(4):556-569 (open vs closed chain)

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