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

One of the toughest exercises for Quads, and how to program it and build yourself up to being able to do it
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00:00 - Can you do Sissy Squats?
00:26 - History of Sissy Squats
01:10 - What Makes It So Great?
03:45 - Where to Start?
04:10 - Front Foot Elevated Split Squats
05:02 - Sample Program
05:55 - Rear Leg Emphasis Split Squat
07:25 - How to Do Sissy Squats

[@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

[@Jayro440]

Thank you for the examples of these progressions greatly appreciated.

[@leddyvilla]

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

[@robjacksonperformance]

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

[@dezza718]

Thanks Eugene great walk through of the exercise! Legend

[@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!

[@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!

[@clementwarrior]

Thanks for posting this, very well explained

[@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 .

[@welshronin]

Best video you've ever done. Thank you.

[@user-kk5qc6ie6y]

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!

[@Chris-ni2pc]

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

[@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!

[@peu239]

Love this exercise!! Saved my legs during lockdowns 🤣

[@AlteredState1123]

Great timelines and regressions.

[@marioanthony8787]

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

[@joshuawje]

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

[@carlosdelossantos8080]

Great info as always 🙌🏿

[@marcocfitness]

Nice work as always, Eugene!

[@Uprighthealth]

Excellent video! New sub! 🔥🤙

[@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!

[@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.

[@pauloalmeida3728]

This video is great. Thanks!

[@almachize]

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

[@JK2Kans]

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

[@coacheugeneteo]

Fantastic!

[@631kw]

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

[@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

[@georgestill2473]

That stretch feels good 👍

[@pedrom.309]

Great!!! Mobility its essential 👊🙏

[@jamesdavison1284]

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

[@Anwar-rt9el]

I enjoy this free content 😌

[@MichaelSharratt]

Always quality content 👍

[@jpm5999]

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

[@owennewlyn8747]

Love the vids man

[@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.

[@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!

[@privtprofile24]

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

[@charlesrodolf7309]

I think sissy are just a harder varation of reverse nordics

[@senpai9272]

Loved the colour of that scrunchy👍

[@yorichunt]

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

[@MrSchlangenfurz]

Thanks for the information!

[@coacheugeneteo]

Thank you! 🙏

[@gemmaruffin4061]

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

[@maggymag1817]

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

[@coacheugeneteo]

Thank you! 🙏

[@user-ei4bn9t]

Great video

[@kevinb7058]

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

[@coacheugeneteo]

Nice!!

[@betheprotag]

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.

[@HensleyzCubed]

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

[@bobba515]

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

[@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.

[@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?

[@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.

[@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.

[@user-kk5qc6ie6y]

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

[@ElreyRayo]

Nice 👍

[@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.

[@mojorhythm]

Try them in the pendulum squat machine 👌👌👌

[@tarunpratap017]

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

[@shpox]

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.

[@532flair]

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

[@BobBob-vx4ck]

Shared

[@katrinalj]

Another bloody ripper video 🫶🏼

[@reinaldorivero94]

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

[@TheRealJackMahoffer]

Can you breakdown the reverse dead lift for quad development?

[@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) 🧬 💪🏽

[@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 .

[@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!

[@malmikda]

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

[@MySwagg93]

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

[@coacheugeneteo]

Yes!

[@aaronbradshaw7256]

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.

[@jexju]

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

[@coacheugeneteo]

Thank you! 🙏

[@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]

😄😄

[@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

[@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.

[@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.

[@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.

[@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?

[@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?

[@MD-tx8se]

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

[@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?

[@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??

[@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?

[@AlteredState1123]

That rear-leg emphasis split squat is tough.

[@nishanalfred]

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

[@angmori172]

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

[@karlong8543]

Boogie approves!!

[@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

[@amithaas6151]

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

[@coacheugeneteo]

Working on it!

[@amithaas6151]

@@coacheugeneteo amazing 🙌🏼

[@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?

[@varikahne]

Hi what nikes were you wearing in this video?

[@facuuaf]

I was thinking today at the gym why we didn't have leg extension exercises with our body laying down cuz I saw a video of a doctor instructing how to target the rectus femoris as a way to prevent groin/adductor/hip flexor injury. After all, the muscle that gets injured is usually the healthiest and the easiest for us to use

[@user-rizzwan]

you got good genetics bro

[@thall3827]

Gym puppy!

[@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.

[@gmil4172]

Sissy squat is my favourite finisher...

[@Opreich]

4:48 best surprise of the video

[@coacheugeneteo]

The real hero 🐶

[@TrentVivian]

What are the shoes Eugene is wearing at 4:49?

[@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.

[@user-mw4ls8ur4f]

Great video! Whats your opinion on sissy squat machine?

[@SteveNaranjo]

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

[@coacheugeneteo]

It's great!

[@luisangelrojasmunoz3830]

Is there a similar exercise to decrease shoulder pain and increase shoulder (joint) strength? After starting with the sissy squat my knee health has improved drastically so I have been searching for something similar for my shoulders

[@williammartinenko816]

try external/internal rotations with PNF, they are great for improving your shoulder mobility and strength at end ranges

[@brandon53081]

Would a single legged leg press hit the rectus femoris?