How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Sissy Squat
Knee-dominant. Only with a healthy knee and a regression plan.
advancedGym floorStudio
Quads · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Sissy Squat
Athlean-X
How to handle weight
Bodyweight. Hold the rack. Do not add a plate in week one.
Usual programming
2–3 × 6–10.
Caution
Only with a healthy knee and a rack to hold. Short range first. This is not a party trick. Sharp knee pain: stop, wall-sit instead.
Setup
Hold a rack, lean back, knees forward, heels may lift, control.
Cues
- Don’t dump the lumbar
- Slow
- Short range first
Common mistakes
- Yanking the knee into pain
- No support
- Going to failure on week one
Home swap
Leg extension or wall sit
