The Best Quad Exercise You're Not Doing? KNEES OVER TOES

[@rameshjha2264]

Best thing was you giving us realistic expectations of results timeline and good progression technique. 👌🏼 Helps avoid injuries too

[@coacheugeneteo]

Absolutely!!

[@af_lak760]

ちあかわ)@m

[@TheKneesovertoesguy]

Huge fan!!!!!!

[@coacheugeneteo]

Likewise 🙏

[@othonielmolina]

Sissy squats fixed my horrible knees. At first, my knees hurt horribly doing this exercise, and they cracked an popped every time. After two months of doing this exercise, I never had any problems with my knees ever again.

[@bersus3725]

I did them for 2 sessions just so i could warm up for heavy lifts, my left knee hurts now while i try to squat... Any tips?

[@jg5134]

@@bersus3725what did you end up doing?

[@bersus3725]

@@jg5134 rest for a month

[@Optimal-GymRat]

@@bersus3725 and?

[@bersus3725]

@@Optimal-GymRat what and dude i just wanted to know what to do get your goofy ass outta here

[@NattyLifeYT]

I've heard of this exercise but never really knew much about it. You did a great breakdown, I might just have to give it a try. Seems like a great accessory to finish off the quads after some squats.

[@coacheugeneteo]

Good luck!!

[@peu239]

It's great, bro!

[@HawkeyeFan321]

I just strained my quad origin last week and I learned a few new things from this video that I can implement into my rehab. The timing of this video couldn’t be better

[@brockgundich]

Hope you recover quickly bro!

[@coacheugeneteo]

Glad it helped. Good luck

[@Jayro440]

Thank you for the examples of these progressions greatly appreciated.

[@synergyrevolution2332]

The timing of this video is amazing! I just did my second ever session of kneeling sissy squats the other day and it's the exercise I've been thinking a lot about lately.

[@coacheugeneteo]

Nice!

[@maxstephenson5587]

Thoughts on sissy squat vs reverse Nordics? I started doing reverse Nordics about 6 months ago, it made such a big difference in how my quads feel with other exercises from running to squats. Very humbling too, you don't have to do much before feeling the burn! Thanks Eugene, I really appreciate your content.

[@coacheugeneteo]

They're fantastic!

[@yo25999]

I recentrly started reverse nordics and regular nodrics loving it so far.

[@charlesrodolf7309]

I think sissy are just a harder varation of reverse nordics

[@abso1773]

⁠@@charlesrodolf7309i know this was 2 years ago, but proper reverse nordics are 100% harder - a guy who can do 30 sissy squats

[@genarobarron1259]

Cool , cool , cool . I'm 56 and that is a good one for me . It keeps me healthy and quite flexible . Thank you for the video . I've never messaged you before but I follow your channel enthusiastically . Thanks again , I always appreciate your information .

[@falconx5744]

Mate you are the best in the business in my opinion. So for me at 52 with chronic arthritis through my spine i do alot of sissy squats and single leg either lunges or Bulgarian splits etc and either nordics for hamstrings or rdl’s as I train at home with simple equipment, compared to my friends of the same age that only train upper as they say legs are just for walking lol my legs are not only stronger looking but at least it matches the rest and no chicken legs.. oh and i smash calves everyday at the end of a workout. New sub here mate, thanks for all your videos 👍

[@brockvt3938]

Thank you for the video! Especially the front door elevated squat gives me a place to start I wouldn't have known!

[@SteveMercer-t9e]

This ia a good channel dont see many people talking about this. Ive been doing the gironda phase sissy squat for years with great results. Great presentation, great info and a great physique to go with it!

[@robjacksonperformance]

Great breakdown of the history and the progressions/regressions to enable someone to start implementing this great exercise. Really well produced content. 👏🏽

[@WilliamWeyes]

I’m 28 with nearly bone on bone arthritis in both knees. I’ve been struggling for so long trying to figure out ways to build my legs without horrible knee pain. Would love to see a topic like arthritis covered in a video.

[@Warrock1221]

maybe try methylsulfonylmethane (MSM) and glucosamine. they both help with arthritis. just research it a bit

[@Jonathan_Doe_]

Studies have shown osteoarthritis’ progression can be stopped or even reversed slightly with resistance/weight training in the 3-5 rep range. The increase in skeletal muscle and improvement in tone helps support the joints. Also, try tumeric and piperine. It’s as effective as ibuprofen, without blocking protein synthesis like ibuprofen and other NSAIDS so.

[@uninamed2292]

You should try exercises were your knees don't travel far forward, like bulgarian split squats and reverse lunges.

[@Tom-vu1wr]

@@uninamed2292 not sure about that one

[@Tom-vu1wr]

I suspect the kot guy would have some videos for this

[@peu239]

Love this exercise!! Saved my legs during lockdowns 🤣

[@Anwar-rt9el]

I enjoy this free content 😌

[@cyclist5000]

Doug Brignole has a great solution to this: hold onto handles/ropes that are anchored up and in front of you, so your body kind of moves like a pendulum in the sissy squat position.

[@leddyvilla]

Love doing these as a rehab after my workouts :) Has done amazing knee relief

[@kevinb7058]

Eugene I recently started doing the John Meadows TRX sissy squat, crazy stretch and pump 👍

[@coacheugeneteo]

Nice!!

[@senpai9272]

Loved the colour of that scrunchy👍

[@MrHartApart]

Hope you don't mind but I'm calling the rear leg emphasis, 'The Teo Split Squat' in all my workout logs from now on - shoulder and traps are busted up right now so it's all legs with nothing in my hands for a few weeks to a month, needed this exact creativity for my ALL LEG DAY routine while I'm healing upstairs.

[@gemmaruffin4061]

A world of wizardry over here 🤩 Thanks for the tips Eugene!

[@AlteredState1123]

Great timelines and regressions.

[@jpm5999]

Daaaamn Eugene with the deep dive of this technique. Nice work!

[@pedrom.309]

Great!!! Mobility its essential 👊🙏

[@clementwarrior]

Thanks for posting this, very well explained

[@welshronin]

Best video you've ever done. Thank you.

[@kwilcox417]

This video came at the perfect time! I didn't do any progression into the exercise and it started bothering my knees. Stupid move, I know but with all this knowledge I should be able to do them again in a month or two without pain!

[@maggymag1817]

Cristal clear as usual. Thank you for thi great content!!

[@coacheugeneteo]

Thank you! 🙏

[@waltermercado9152]

I personally replaced leg extensions with the sissy squat and I'll never go back. Love this exercise so much.

[@yuseiilyas701]

Did you get good gains from it??

[@krazyninja954]

I used to follow this twin dancers called Les Twins. They can do this move(knees over toes) with ease. I believe it’s one of their signature steps.

[@joshuawje]

Great video! Love the contents from both you and Ben Patrick! Hope you guys will link up one day

[@HensleyzCubed]

I never subscribe to channels But I subscribed to this ! Killer info . Very well done 👍

[@JK2Kans]

Another great video. Will be adding those excerises into my training.

[@coacheugeneteo]

Fantastic!

[@dezza718]

Thanks Eugene great walk through of the exercise! Legend

[@Uprighthealth]

Excellent video! New sub! 🔥🤙

[@georgestill2473]

That stretch feels good 👍

[@marcocfitness]

Nice work as always, Eugene!

[@jexju]

You gotta love Eugene from both his timestamps and referencing other fitness personalities.

[@coacheugeneteo]

Thank you! 🙏

[@marioanthony8787]

As usual very Informative...thanks for another gem.

[@uninamed2292]

Did it for a few weeks, and it causes me knee pain, and no, i have no knee injuries (done MRI and plain x-ray). Several of my clients also experience knee discomfort when doing it.

[@coacheugeneteo]

Regressions & graded exposures.

[@almachize]

Good lookin out brother, I appreciate the wisdom and knowledge !

[@carlosdelossantos8080]

Great info as always 🙌🏿

[@Scrattah]

I’ve always been able to do this but didn’t used to value my natural flexibility. Will be implementing these at the end of leg days to keep my rom healthy and lax.

[@pauloalmeida3728]

This video is great. Thanks!

[@LesterRobinBPe]

i knew i was not doing something wrong when i tried doing reps on the leg extensions laid back i just REALLY feel it on my quads.

[@YannMetalhead]

I was feeling pain in my left knee while doing body weight squats,what was weird because I could do dozens of squats with easy. Turns out the was weak knees; I started to do a few sissy squats before squatting and the pain is gone. And I not even doing perfect sissy squats, I just doing the best I can at the moment. Great exercise and great video.

[@MrSchlangenfurz]

Thanks for the information!

[@coacheugeneteo]

Thank you! 🙏

[@MichaelSharratt]

Always quality content 👍

[@javad346]

Finally I saw a youtuber (ofcourse uncle eugene) to talk about liking and subscribing in the middle of the video not in the begining or the end.

[@coacheugeneteo]

😄😄

[@talithabotha5594]

Hi Eugene! Awesome video as always. Super useful information. I’ve been following a program on Ganbaru method for 4 weeks now and I’m excited to incorporate this exercise as well!

[@middleagestrength4940]

Excellent video and explanation! I have been using KOT split squat and sissy squat variations for awhile now. I had to ease into them at first until my knees got conditioned and my mind comfortable with the movement. I also use what I call the Poor Man's Hack Squat Machine. Short description -- you elevate your heels on a block positioned 12-18" (depending on leg length) from the wall, then hold a DB or KB goblet style, with the start positioning your back straight and flush against the wall, legs straight, then squat as low as you can go while keep the back straight and sliding down the wall but flush against it for the whole range of motion.

[@jamesdavison1284]

Leg extension supersetted with this is an absolute killer! Taking the rec fem from fully short to fully lengthened

[@Chris-ni2pc]

This is an excellent breakdown of this exercise, thanks for posting this :)

[@SteveMercer-t9e]

I subscribed after seeing the first video of u i seen(it was about lats)

[@MySwagg93]

Just started adding it in and I love them!! Way better than a leg extension

[@coacheugeneteo]

Yes!

[@zooner7256]

Sissy squats work the long position while leg extensions work the short. Very different stimulus. Paired together, you get the best of training through the full range. I made great gains with only those 2 quad exercises.

[@yorichunt]

Nice video! I’d love to see a similar one for Nordic curls

[@plugliferecords8618]

Glad my man Ben Patrick getting some credit. It’s crazy because I follow Ben Patrick and dr Mike. Lol just started following you Gene(pun or something) 🧬 💪🏽

[@katrinalj]

Another bloody ripper video 🫶🏼

[@user-ei4bn9t]

Great video

[@owennewlyn8747]

Love the vids man

[@ElreyRayo]

Nice 👍

[@claudiamarianidamato9499]

How do you feel About the sissy squat machine?? I don’t see it in many gyms anymore but I have one at home. Another machine I don’t see at gyms is the vertical or upright leg press where the weight is directly above you. Not a lot of people on KZbin talk about this movement , would be nice to hear your thoughts on it!! Again love your channel and your beautiful amazing gym and home .

[@amithaas6151]

Thanks As always uncle Eugene! Is there any plans for a refill of shirts stock ? 🙏🏼🙌🏼

[@coacheugeneteo]

Working on it!

[@amithaas6151]

@@coacheugeneteo amazing 🙌🏼

[@drewfudger3147]

Great Vid, Love the clear explanation. I am curious if there is a reason for leaving out the Reverse Nordic as an end range quad exercise. I would assume this is just preference but I would love to hear your take. As a kinesiologist i love the Reverse Nordic for rehab and progression purposes.

[@coacheugeneteo]

They're great too!

[@molohov3875]

Killer quad exercise!

[@mojorhythm]

Try them in the pendulum squat machine 👌👌👌

[@cken27]

Amazing video as always Eugene! Love the rear leg focused Spilt Squat. Could you also introduce Nordic Curl? Thanks!

[@notanfningain]

I tried the Sissy Squat last week; my right leg gave way completly at the bottom of the exercise when I tried to stand; Luckily I was holding onto something at the time.

[@tarunpratap017]

I'll definately try this in my today's leg session.

[@Opreich]

4:48 best surprise of the video

[@coacheugeneteo]

The real hero 🐶

[@Siberius-]

I'm really liking the Rear-Leg-Emphasis Split Squat... that's exactly what I was looking for. I wanted something that targets the lengthened position, that I can load easily, and is a knee-bending exercise as opposed to hip-bending (since I have that covered). A decline leg extension would be awesome, but they're don't really exist, and it's tricky to set up yourself, and requires a bench and whatnot. The Reverse Nordic is cool, but I don't like how you're on the knees (even with padding), and the lower leg gets twisted inwards, and the ankles and feet get turned inwards and squished under you, and the feet has to be in plantarflexion when I want them in dorsiflexion. Plus if you're not strong enough, you never get to really sit in that deep stretch, because that's where the force is greatest, and so most people just collapse somewhere around that point lol. The sissy squat is quite similar in ways. But also far more awkward, more balance required, seems harder to track, it's messy, unless you're strong enough. Also yea the negative is so much force that I just collapse early, not really getting that good stretch, and no concentric portion. Can use bands and sticks of course, but they don't take all my contentions away. I actually really like the look of Ring-Assisted Sissy Squats when I'm strong enough for the concentric there. So far it's just going to be too much to get the stretch I want, but this video gave me an alternative option that gives me that. I particularly like how you can sit in the stretch with the Rear-Leg-Emphasis Split Squats, like with most upper body exercises and with RDLs. With Sissy Squats the force is really strenuous in that stretched position, so it's hard to just sit there before exploding out of it with the concentric.

[@vladtepes6690]

I like to do them last exercise on quad day, my stretch exercise for quads in john medows style routine. Easiest for me to do them on a smith machine (training at home) with the bar high abdominal height, just make sure to squeeze your butt throught and keep your upper body and quads in a straight line. I love how they feel with pumped up quads and i don't feel any strain in the knees at all and don't have to worry about balance in the smith machine. Its easy to do a few forced reps and negatives also

[@batman-sr2px]

what is your quad routine? When do you train your quads again only once a week?

[@vladtepes6690]

@@batman-sr2px primary workout, 2 sets leg extensions, squats pyramid up in weight till 1 hard 8-12 set then either do a double drop set or 2 sets with 1 less plate for 15-20 reps. Then 3 sets of Bulgarian spilt squats 10-15 reps (last will often do double drop set), then 2 sets of sissy squats 12-20 reps, the second set will need arms to help get the same number of reps on the first set. I do also do a different workout for quads when i feel the need, squats 4 sets of 20 reps (tom platz style) and 3 sets of walking lunges. Usually i train quads and hamstrings together, the frequency can vary depending between 5 to 12 days depending on recovery, work, family life, competitions and other commitments. Dont think you have to train each bodypart again in 7 days maximum, 8 to 10 seems ideal for me when training quads, back or chest. Some muscles i do train 2 times a week. These days i am also doing a couple of crossfit type works a week as im trying to loose some muscle mass. The primary quad routine i outlined is basically the same i used to build the mass i have, adapting john's workouts to my situation training at home. I do train at a gym every now and then and feel John's routines are great, but normally i would just need to add a few extra rest days in order to recover, understanding this helped me reach my genetic potential and strength goals.

[@Optimal-GymRat]

Hey, if I am able to do lying leg extension then do I need to do this exercice? also should I do both? sitting leg extension + lying? Or these 2x + still standing knees over toes too?

[@jindrichlauschmann]

thank you for a great video. would kneeling lean back have similar effects as sissy squat or should they be considered a different excercise?

[@reinaldorivero94]

Hi Eugene! What do you think about the Sissy Squat machine, is it recommended?

[@bobba515]

Hey Eugene thanks for this. What's your opinion on box squats?

[@AlteredState1123]

That rear-leg emphasis split squat is tough.

[@SteveNaranjo]

What about the reverse nordic curl? Is it not a safer way to do the exercise?

[@coacheugeneteo]

It's great!

[@angmori172]

Laid back leg extension? Hey I can totally do that with my bench and bands! Sweet!

[@moe-moon]

Hey Eugene! I was hoping you would show the sissy squat machine in your video! Thi machine ostensibly locks your feet in position while you perform a squat close to parallel and return to standing, using the quads. It doesn't seem to follow the exact same movement pattern of the examples you showed but I get a ridiculous burn out of this exercise that is unlike any quad exercises I've performed. The top of the movement is similar to the lock-out you experience with a deadlift, but what gets you there from the parallel squat position is primarily quad. I usually do these at the end of the leg day to introduce that final bit of stimulus that the other exercises don't bring.

[@SantoValentino]

I did KoT for a month and didn’t help my knee pain. X-rays didn’t show any issues but I do have arthritis. I can’t do jump rope or squats or I’ll cry from the pain. Maybe I’ll try the KoT again

[@ThisAndThat765]

Would you say these variations are good for hypertrophy?

[@joshuachan5692]

When you say half your body weight on the rear leg emphasis split squat that would be 25% of your body weight in each hand correct?

[@anders6246]

Can you please do a breakdown on the somersault squat as a quad exercise? Is it a exercise worth doing? A very unusual exercise, but man it gives a good pump. Brilliant video as always, and very good tips and tricks i will use in my training. Keep up the good content, Eugene👍

[@coacheugeneteo]

Good one! Will do

[@nishanalfred]

What about elevating the ankle enough to do it with your feet firmly planted?

[@facuuaf]

My best discovery is definitely the fact that training the muscles at a lengthened position (some call it loaded stretching) is the best way for gaining mobility, balance, and muscle strength uniformity

[@MD-tx8se]

Eugen Teo, what do you think about ATG Split squats, can they be good choice for hypertrophy?

[@Keenan686]

Thank you for this insightful video. After taking on a 2 month challenge of 1000 bulgarian squats, I can confirm that incorporating the sissy squat has proven to be incredibly useful.

[@gmil4172]

Sissy squat is my favourite finisher...

[@karlong8543]

Boogie approves!!

[@mushymush223]

Eugene is too wholesome.

[@coacheugeneteo]

😄

[@malmikda]

What are the equivalent exercises for hamstrings and adductors in lengthed positions ?

[@rizzwan-42069]

you got good genetics bro

[@tonytahti3421]

Okey heres something for content. That elevates split squat 1-3x10 leads usualy always some little pain out and back side of the knee while doing it and then 4-7 day swalling. Any ideas?

[@532flair]

Do you have any thoughts on the maximum recoverable volume for the tibialis?

[@deleteaman]

I'd also mention the strength it gives on the feet. My feet actually felt the workout when I was getting up.

[@dianecelestin4013]

My outer quad muscles have been developing and those are the muscles I usually feel working during quad exercises. How do I target the inner quad muscles?

[@BobBob-vx4ck]

Shared

[@SG-lj8uu]

I can do a full range sissy squat for a lot of reps. I think I’m ‘advanced’ in this. How should I progress should I stand on some plates and do it or should I add weights in my hand ? And how many sets reps to do per week?

[@DavidJohnson-dc8lu]

I am interested in South African Amapiano and Pantsula dancing, those guys have serious knees, I think these knee strengthening workout is going to help me get there. 🤣 Starting today.