Sissy Squat

So führst du sie aus

1. 1Preparation and positioning. Use a stable surface and enough clearance to step out safely. Establish the foot-pressure, depth, balance, and ascent standard before adding speed or external assistance. Use a stable support and choose a range that permits the knees, hips, and feet to remain controlled; heels may rise according to the declared standard.
2. 2Starting position. Set the working foot with a stable tripod, brace the trunk, and establish the balance or support strategy before descending. Brace the trunk, keep the knees and feet in the planned relationship, and lean the body as one line rather than folding at the hips.
3. 3Descent. Flex the hip and knee under control while the knee tracks over the foot as the individual anatomy allows. Bend the knees and lower the body through the long-lever path while maintaining the declared heel and hip position.
4. 4Bottom position. Reach the same depth or contact marker without bouncing or losing the foot tripod. Reach only the depth that can be reversed without bouncing or losing support.
5. 5Ascent / lockout. Drive through the whole foot and extend the hip and knee to the defined top position. Extend the knees and return to the upright line using the support only as planned.
6. 6Breathing and bracing. Brace the trunk before the descent, maintain pressure through the hardest portion, and breathe rhythmically between repetitions when the exercise is not being performed as a maximal effort.
7. 7Valid rep. A valid repetition starts and ends in the prescribed stance, reaches the same depth, and returns without an unplanned step, hand support, or loss of balance. The long-lever torso line, heel standard, range, and support are consistent across repetitions.

Häufige Fehler

• Losing the foot tripod

  Korrektur: Keep pressure through the heel, first metatarsal, and fifth metatarsal without gripping the floor excessively.

• Uncontrolled pelvic collapse

  Korrektur: Reduce depth or use support until the pelvis and trunk remain repeatable.

• Using the free limb or hands

  Korrektur: Treat assistance as a defined regression rather than an unplanned push-off.

• Dropping into deep knee flexion

  Korrektur: Use support and a shorter range until the knee path and exit are controlled.

Sicherheit

• Der lange Hebel kann die Anforderung an die Kniestreckung erhöhen und den Spielraum für Fehler verkleinern; die Übung sollte weder als allgemeine Übung für den Quadrizeps noch als Test der Kniegesundheit dargestellt werden.
• Wähl Aufbau, Last, Unterstützungsgrad und Ausstiegsstrategie so, dass der definierte Standard gehalten werden kann; trainier nicht trotz akuter, scharfer, elektrisierender oder zunehmender Symptome weiter.

Progressionen & Alternativen

• RegressionKniebeuge mit Körpergewicht— Use a standard squat with a more self-selected hip-knee distribution.
• ProgressionAssisted-to-unassisted Sissy Squat— A stricter version requires separate definition because support and range materially change the task.
• AlternativeRückwärts-Ausfallschritt— Use a unilateral knee-dominant pattern with a different balance and range profile.