Sissy Squats for Bigger Quads & Stronger Knees

Sissy squats are one of the all-time great exercises for building bigger and stronger quads. Here are the things you need to know to do them effectively and without knee pain.
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[@nvrancher]

I'm 74 and I had knee issues. I attached a small rope to a interior door knob and started doing sissy squats over a year ago. I found that the knee pain slowly started going away as my range of motion increased. I'm up to 100 body weight squats a day ( 4x25 sets) scattered throughout the day. Every 4th day I do the 100 in 2x50 sets.

[@johnanon658]

Awesome!

[@jjk3502]

Try also stationary bike but without resistance. My orthopedist gave me this advice. In the beginning I was very sceptical because I am professional coach with over forty years of experience. However worked like a dream.

[@nicholasfrench4374]

Nice job. Stud!

[@dogsbyfire]

Very useful information! Thank you so much for sharing.

[@Luis_Baruch]

Wow, inspirational stuff!

[@shashwatanand9028]

I have been struggling with knee issues for a few years. And I have started doing a supported sissy squat (like the one shown here) for over a month. I try doing the full range with my knees folded all the way and try staying at the bottom isometrically. I highly recommend doing it. Your knees might start feeling better within the first few days. Sissy squats are highly underrated.

[@k-tkoog2100]

checkout the....knees over toes guy...site on yt he uses a slant board to build up the knees

[@seroromix]

I'd suggest also adding tibialis raises. Helped my knees out a lot

[@ninjambita5090]

Thanks for the recommendation !

[@hansmemling2311]

I’m doing weighted lunges do you think that’s enough?

[@shashwatanand9028]

Maybe different exercises work for different people. But with weighted lunges and squats, my injury used to get aggravated further due to inflamation for many days which delayed my following leg sessions. If you have issues with tendons connecting to the knee, or the ligmaents too, isometric sissy squats might be the most direct solution. Move hip forward to make the exercise harder (as @ForHonorUSMC suggests). If the issues are with the cartilage, I think the recovery process is even slower (than ligaments/tendons) and less well-understood. I don't know of a well-tested exercise for that case.

[@Kathy-kr1sv]

My dad taught me these when I was a child (he was weight lifter.. body builder..) at 74 I'm still doing and agree they do the job best of all...

[@FitnessAndLongevityWithHan]

I’m 53 and in the last the last three years.. sissy squats and ATG split squats moved into my exercise regiment after watching knees over toes guy videos. I can’t express how dramatically my knees have improved in these last three years. Bulletproofing is now what I do for all major joints. Basically.. full range of motion exercises. Good luck to everyone on your fitness journey 💪🏼

[@ForHonorUSMC]

My absolute favorite leg builder. What I really love is how the intensity of the exercise itself can be changed at any point, instantly, by moving the hips further forward or backwards. Combine that with a slight backwards lean if you want to make it harder, and bang, you can scale that movement as much as you need to.

[@Damonbird775]

If anyone has knee problems, ride a stationary bike backwards or you can do farmers walks backwards. Game changer for my knees.

[@knowledgeishalfthebattle]

Eating onions, leeks, chives and garlic for sulfur and other anti inflammatories and of course a proper joint supplement conataning MSM for sulfur, Chondroitin, Hylaurinc acid and Glucosamine will do wonders for strong joints!!!

[@mariolp2999]

Is this before you start your leg exercises or just in general to improve your overall health on your knees?

[@mommymarine1756]

@@mariolp2999 Before. You def needs to warm your knees up if you have knee issues.

[@belinalug6928]

What's wrong with riding bike forward

[@AnbeSivam1111]

​@@belinalug6928its a different range of motion and muscle target in the legs...

[@richardhudson9291]

“Supportive muscle tension protects joints”. As true as it gets

[@mx.lucyfur]

One way I built up to standard sissy squats was to do the eccentric portion until my knees touched the ground, roll back onto my heels, and do a standard air squat for the concentric portion as I rose. I found at first the part that seemed to threaten to tweak my knee most was the concentric portion. By doing eccentric sissy lowers then shifting to a deep squat to rise, I built up the tension control in a safe fashion until I was able to start rising out of the sissy squat in a regular way as well.

[@johnanon658]

Interesting tip. Sissy negatives

[@marcd1981]

I do a work-around for single leg squats by squatting down on both legs, then coming back up on one leg. I've always had an issue with the pressure on my knees when starting single leg squats at the top.

[@AL--gm8sl]

Doc, This is the best beginner/newbie/intro to bodybuilding explanation I have ever heard … It should be implemented into high school intro, bodybuilding courses across the world !!!!!!! Well done Good Sir 🙏💪

[@bw6078]

Excellent tutorial for sissy squats. Thanks for sharing.

[@kav861]

Great detailed but brief presentation. Thank you. Looking forward to the next move of the week.

[@carpepedes3520]

I’ve not seen this exercise before. i’ve gotta start it in baby steps by not going all the way down/up, and improve my deep squat. Loved this and wow Matt is ripped with nice feet!

[@huntsail3727]

Enjoyed this, will give it a try.

[@robh5695]

Thanks, Matt! I will give these a try.

[@hartgetzen7867]

Thank you for this excellent presentation and illustrations!

[@rongreen316]

Excellent video!

[@elviamorales3451]

Very nice!! I never thought it could be done!

[@tactech4114]

Good simple tutorial on sissies Thanks

[@Morbutt]

I've never seen sissy squats done this way, and they seem a lot more doable now. Thanks for the video!

[@cgoodiefunk]

good video, thanks a lot

[@scotniver7180]

Good one. Thanks. I have one of those bars too

[@kunal0509]

Nice tutorial 👍

[@MrGoodToons]

This immediately helped my knee pain. Thanks!

[@jamesgilmore1684]

Hey there Matt. How are you? I haven't seen you on KZbin in a good while. Glad to see you making videos again.

[@tknapp9302]

Amazing stuff for skiers and snowboarders

[@kevinc9416]

Well done

[@can_you_guess_my_new_username]

I love the fluctations in your speaking voice and enunciations. Btw, thanks... definitely going to try to be the best at sissying.

[@gorillamax4872]

Excellent

[@riccarrasquilla379]

thanks for the video

[@denisbeaulieu5600]

thanks

[@AlteredState1123]

Truth. I do a number of exercises to help my knees as recommended by Ben Patrick: backwards walking uphill, reverse step ups, split squats, slant board squats, and so on. However, nothing seems to work as well for me as the Sissy squat. I need to remember to keep it a staple of my workout routine. To take Sissy squats to the next level, take a look at Tom Platz doing the exercise with added weight.

[@ToeMass123]

Great 👍👍

[@BenjaminKoops]

Thank you for this! I also have a lot of knee issues and had much reduction of muscles the last years. Trying to carefully train everything back.

[@QuackLoud]

Where can I get a base bar like yours? Great video. Tried it while watching and really feel it. Thanks.

[@fazole]

Try assisted nordic curls with bands or straps too.

[@hughbo52]

Looks great. My old knees just can't take the beatings of regular squats. Good post.

[@dogsbyfire]

Nice video! Love the thorough explanation. New subscriber here.

[@4TheLoveOfHockey]

Great video, thank you! Where did you get that mat you are on? It looks THICK. I need one!

[@MikeMoranX13]

Great tips as always Matt! So glad I got to meet and train with you at that PCC Denver 2018!

[@thebodykeepsthescore2828]

Slurp slurp😂

[@garybowen4974]

great info and will be implementing it! However I have a question! The Swiss Ladder behind you, do you have any vids on using that in your workouts? I built myself one and now don't really know what to do with it!

[@rockenracing1996]

what a coincidence! we did Sissy squats for our leg day this week

[@AnIdiotOnline]

Cool thanks, just had a bar like this installed outside the house

[@johnstein230]

That looks like it works 👍🏾👍🏾

[@amystreasuresdesign]

Everything below my knees cramped up just watching this. Especially the squat early on.

[@stevesmith2171]

Due to illness I had to spend a long time in bed. Rebuilding my leg strength is an issue. After setting my goal on walking distance I'm going to incorporate this into my routine. Thanks for the video. 👍😎

[@DaggerSecurity]

do the hamstrings and groin next! Thanks!

[@venkybly]

Tq

[@notadumbblond3]

My toes don't go that way anymore.

[@johanstander6102]

Shame, then you are going to struggle

[@mm817rn]

That was killing my toes!

[@ADhDraGon-hs2uw]

A similar concept I stumbled upon is reverse Nordic curls

[@marklooneypianomusic1195]

The piece of equipment you are using in this video, where can I purchase one of these, please?

[@StopandThinkMedia]

The problem with leg extensions machines their everywhere, but only allow for 60-75 % range of leg/quads as the do not allow you to fully flex them.

[@TinoGomez-eh7cc]

Provides a good foot stretch too.

[@CryptoBear]

If you’re looking to start the exercise 2:57 - you’re welcome 😉

[@donaldwilson5693]

i can easily do and hold the full squat you showed and have no problem with body weight squats, but it feels like my toes are going to break when I rotate my knees forward to touch the ground(?).

[@Chinekeh]

I am still not sure how to start Micro Workouts and Grindstyle. It seems simple. I am probably over complicating things

[@nickgreek6449]

That's what the Great Vince Gironda always did and recommended for leg development

[@ozzy3ml]

Great video. The scratchy microphone noises were quite distracting though, may want to address that

[@ChessMasterNate]

I have too much muscle in my thigh and calf to fold my legs that much. It tries to pry my knees apart. I am otherwise very flexible. My heels just can't reach my butt. It really can cause problems. I sat on my legs in a crawlspace to transfer to another position in a tight space, and my knees did something. It hurt for months. So, if you have a lot of muscle, be careful.

[@j.mccarthy3008]

Interesting!! It seems, on the machines, my quads are much stronger than my hamstrings and glutes. I’ve been working to strengthen them so I’m more balanced. How can I check???

[@gusjeazer]

Try them with a strap or ring, Alex Leonidas has a good video on that.

[@cindiejackson8352]

Please advise the equipment/bar used to perform the sissy squat?

[@cedriclashar8905]

You need to have links on 2hat equipment and where to purchase 5hem

[@wesgreen6295]

Where did you get the rack set up for the sissy squats?

[@wilmerdavis9688]

how will this effect people with achilles tendinitis?

[@barbarrossa1969]

Can you do this with a teared meniscus? Normal squat and lunges gives to much presure on the knee

[@kevinm.1597]

How about single leg sassy squat matt?

[@grahambarber_]

How about natural leg extensions too?

[@gurugru5958]

What's your opinion on natural leg extensions/reverse nordic curls? I think that's the other quad isolator people float around in the calisthenics community. It'd be cool to hear them compared.

[@monkeyb1820]

it's a very advanced move, not unlike nordic curls. The average person should use either anchored bands or a suspension trainer to make the reverse nordic more doable. But just doing a variety of sissy squat angles is excellent too (and works the plantar muscles, which is good to do).

[@something.with.m]

What is that bar called?

[@maxbear215]

Where can I get a bar like the one you have in this video?

[@carmelopappalardo8477]

I apologize but where can we buy your book? I could not find it.

[@ebrahimyounisebrahimhammad706]

What's your opinion on using grease the grove to get more neurological adapt to a motion like pull ups and handstands, I been using cc 1 and 2 workout but I am having trouble getting past 8 pull ups and I am not even close to the handstand, I think I have enough pushing strength I can do 20 archer push ups with a slow tempo so do you think grease and grove will help and thanks

[@Chinekeh]

Get question

[@michaele.v.knight5123]

Great video. Where can we get that support bar you are using, looks good.

[@levonnaadkins5306]

Lebert Fitness

[@smiledentgal]

Anything for psoas... I miss doing lunges😢

[@talhamughl]

Thanks for explaining this beautiful exercise one more time! I came to realize that, it's the only effective way to engage those stubborn muscles which we always complain about are hard to grow! Thanks for everything Matt.

[@ozzy3ml]

In my experience quads aren't stubborn at all, have you tried heavy back squats with good depth 2-3 times a week combined with eating a lot? I literally tore a pair of trousers apart because my thighs blew up so much. (I never used PEDs btw, although at the time I was drinking a gallon of whole milk a day, which admittedly isn't healthy either.) All I did for my legs at the time was 3 days of 5x5 squats a week together with 1x5 heavy deadlifts on one of those days

[@talhamughl]

@@ozzy3ml you are right and yes it is effective the way you described, but for a tall guy being skinny for all my life, growing those wheels was a struggle. when you mention that routine, that obviously comes with lots of pressure on the joints, and with heavy weight if you are little off with the technique, all effort is just lost, sissy squats are ❤️ you literally start feeling it once you start practicing. Stringer Knees + Stronger Joints + Better legs

[@ozzy3ml]

@@talhamughl I am 183 cm and was 63 kg. That program took me to 81 kg bodyweight, 110kg squat and 135 kg deadlift in under a year. If you want to grow you should do heavy compound lifts, or it will be hard. Pressure on the joints is not a bad thing, but as you say, technique needs to be good. (And tendons/ligaments don’t grow as fast as muscle, which many people don’t realise.) Worth it to learn though, it carries over to real world strength more than weird isolation movements. However the sissy squat and ATG split squat are great for fortifying the knees. Doing both of them right now due to an old knee injury from my volleyball days!

[@talhamughl]

@@ozzy3ml appreciate your kind words and suggestions! Yes, pushing the squats to my best and will add deadlifts for sure! Suffering from knee pain, man Google Austin Goh Knee Pain, and thank me later. Peace ✌️

[@talhamughl]

​@@ozzy3mlkind words bro! But for knee pain, google Austin Goh Kneee Pain and it will work for you 💯

[@Maggie-zt7ed]

Love this! What if my ankles pop up during my squats? Is the sissy squat too advanced for me if my ankles pop up during squatting?

[@bruceb1433]

If I understand you correctly and you are unable to keep your heels on the ground during a regular deep squat, you could benefit from an increased range of motion but it shouldnt prevent you from doing this exercise

[@whateverusay25]

Now sissy those squats!

[@TK-cl1jm]

What if my jeels don't touch floor on deep squat? I end up on my toes.

[@ShiftyGeeza]

Complete newbie here. Could someone pls tell me name of the excercise equipment being used?

[@drewwhitehead6567]

Lebert Fitness

[@garybritting1892]

Any recommendations for helping to heal Achilles tendinopathy on my left ankle? I’m right leg dominant and have been doing very slow and controlled seated and standing calf raises for months since the issue started and unfortunately it makes it worse and more irritated. Even simple walking is uncomfortable. Let me know what you think.

[@robgronbeck8862]

hey Gary, keep going, as a former sufferer of Achilles tendonitis I found red and infrared light stimulation an absolute game changer for me, After 1 week I went from writhing in pain after 1 jump on the beach volleyball court to 1h 45min into the game, and now, never. I'm not an affiliate marketer or anything. Just happy to share while I'm here on this earth. 660nm and 850nm wavelengths you want. I got mine from Red Light Rising in the UK their "Target Light" is a torch (not heat lamp) which I held twice daily to my achilles for 15 minute sesssions. It can be done my friend. Hope you find relief soon.

[@garybritting1892]

@@robgronbeck8862 Hi Rob. Thank you for the information. Luckily I have a mito pro 300 red light with these wavelengths. I’m blasting my achilles tendon as I write this for the next 20 min. I’ll give it a go daily for the next few weeks or so and hopefully have a speedy recovery!! Thanks again!!

[@robgronbeck8862]

awesome!!@@garybritting1892it did take me years to fully recover, and also had one session of shockwave therapy, at the highest setting!! Apart from that, continued to play beach volleyball, and ATG KneesOverToes guy's Zero program assisted to strengthen the lower body as well which I give credit to keeping my Achilles from aching. ;D go well!!

[@toriwolf5978]

Omg that would hurt my toes so bad lol❤

[@NewNameNaomi]

My feet would never let me do that. I think my quads are strong enough but my arches are too tight. No matter what I’ve done to try and gain flexibility in my feet and ankles it just doesn’t seem to improve

[@monkeyb1820]

You need to stick with it, maybe add some sled pushing. Also consider getting a slant board and doing various calf raises on it. A variety of exercises involving a 'stretched' foot should gradually help.

[@jamesk8s1]

🙌

[@LeroyJenkins-ul1kb]

You talk good.

[@Baloshz]

well guyz if you want my favorite version of this, cross your arms on a Smith bar machine, like a front squat, and lean back as far as you can. It s hell, with time you can load the exercice with small plates A killer. Thx for the video Matt

[@TheQuanzy]

Great exercise! Is there a reason that you speak with long spaces in your sentences?

[@The.Serial]

3:27 - major moment, safe your life time

[@vinwillcock612]

A bit like a vertical leg extension

[@bbrahbboul2748]

I am scared to do it . Knee issues.

[@Uprising771]

hey bud, how many mg of test do you take per week?

[@mykelmellen2378]

Insecurity looks hilarious on you

[@flomast3r]

Very counterintuitive that these are safe for the knees. Very counterintuitive. This guy could be an alien.

[@timpierce7128]

Very counterintuitive

[@Oilfieldmuscle]

Why would you transport that stuff with the type of vehicle that deals with law enforcement the most??

[@RC-gf8cs]

B 68 in june do 5× 50 bb back squats off rack pas 3/4 dwn constant motion.45pct bdywght. 2023 did 192 wkouts ..48k squats in yr .up bdy every 3days

[@remneffmatvei4917]

+

[@BrianBrawdy]

"Mor-Tal-UP!"

[@jamesflowers7142]

Hasn’t knees over toes guy show that your comment means your out of touch “teaching” incorrect ideas?

[@hawtenslaton4307]

[@Chance-ry1hq]

Looks like a good way to damage your patella tendons.

[@thebandit6415]

killer