Bodyweight Hand Assisted Sissy Squat

Instructions for proper form

1. Stand tall with your feet shoulder-width apart, with your hands behind you for support. 2. Engage your core muscles to maintain stability. 3. Begin the squat by bending your knees and lowering your body while keeping your heels on the ground. 4. Lean slightly back, using your hands for balance, as you descend into the squat. 5. Lower yourself as far as your flexibility allows, ideally until your thighs are parallel to the ground. 6. Push through your heels to rise back to the starting position, ensuring to keep your back straight and core engaged throughout the movement.

Common mistakes to avoid

1. Allowing your knees to go past your toes, which can put unnecessary strain on the joints. 2. Not keeping your chest upright while squatting, which can lead to poor posture and back strain. 3. Failing to engage your core, making it easier to lose balance. 4. Using your arms excessively for support rather than keeping them as a balance aid.

Benefits

Specific benefits of the exercise

1. Strengthens the quadriceps requiring minimal equipment. 2. Improves flexibility and mobility in the knee joints. 3. Enhances overall lower body strength.

Expected results and timeframe

With consistent training 2-3 times a week, participants may expect noticeable increases in quadriceps strength and improved squat depth in about 4-6 weeks..

Who this exercise is best for

This exercise is best for novice gym-goers looking to develop strength in their quadriceps without heavy weights, as well as those needing to improve their squat form and mobility.

Scientific studies supporting its effectiveness

Studies have shown that bodyweight exercises can effectively enhance muscular strength, stability, and flexibility, with particular emphasis on knee-dominant movements for quadriceps activation (e.g., research published in the Journal of Sports Science and Medicine).

Variations

Beginner modifications

1. Perform the squat with a higher elevation, such as a sturdy box or bench, to minimize depth. 2. Use a wall for support instead of hands behind for better balance.

Advanced progressions

1. Progress to a full sissy squat on the toes or with one foot elevated for increased difficulty. 2. Add a stability ball or weighted vest to increase resistance and challenge balance.

Integrations

Complementary exercises

1. Lunges to target additional leg muscle groups. 2. Calf raises to enhance lower leg strength. 3. Glute bridges to strengthen the posterior chain.

Super set recommendations

Super set with bodyweight lunges or step-ups to target additional quadriceps and hamstring muscles effectively.

Sample workout routines

1. Full Body Routine: Bodyweight Hand Assisted Sissy Squat (3 sets of 12-15 reps), Push-ups (3 sets of 10-12 reps), Plank (3 sets of 30-60 seconds). 2. Lower Body Focus: Bodyweight Hand Assisted Sissy Squat (3 sets of 15 reps), Lunges (3 sets of 10-12 reps per leg), Glute Bridges (3 sets of 15 reps).

Exercise combinations

Combine this exercise with leg extensions for isolating the quadriceps, or add in deadlifts for overall leg strength enhancement.

Best time to do this exercise in your workout

This exercise is best included in the beginning of a lower body workout session, allowing for proper warm-up and activation of the quadriceps before moving to more compound exercises.