The squat is one of the basic exercises. The pressing movement performed here should be included in some form in every leg workout. With sissy squats, you place your feet in a squat trainer, which allows you to shift your weight much further back. This puts much more strain on the quadriceps. The remaining muscles of the legs are also activated to stabilize during the exercise. The core muscles are also stressed. This exercise can effectively increase the strength and mass of the leg muscles. By working so many muscles at the same time, the cardiovascular system is also boosted.
Take a dumbbell in both hands and hold it like a goblet (dumbbell is vertical to the floor and both hands are gripping the upper weight plate, palms facing the ceiling). Stand slightly closer than hip-width in the squat trainer and point your toes slightly outwards. Position the barbell in the middle of your upper back and hold it firmly with both hands.
2
Lower your bottom down slowly and in a controlled manner by bending your knees. Go down until your thighs are approximately parallel to the floor. Your back remains straight and completely upright. Breathe in and hold the position briefly.
3
Push your bottom upwards forcefully by fully extending your knees. You are now standing completely upright again. Breathe out as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that your shoulders are slightly back and that the barbell is resting on your neck muscles. Engage your core muscles and buttocks and keep your back straight throughout the exercise.
Adjust the squat trainer so that your calves are pressed against the padding at the back and the roller is above your feet. You should have a really firm stance.
Your knees should always remain above your ankles and not be pushed forward. Go down until your thighs are approximately parallel to the floor. You can also go down lower as long as your lower back remains straight. If your back is already rounded, don't go down so low. Your upper body remains completely upright. Consciously push yourself up from the front of your thighs.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
Gluteus Maximus
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Dumbbell
Squat trainer
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