Grip the handles, then extend your legs until your knees are straight. ![]() Sit on the bench and lean back, keeping your spine neutral and your head straight.Adjust the ankle pad so when you sit down, it rests at the top of your ankles.Adjust the back pad so your knees will be right at the end of the seat when you sit down.They’re excellent for building the rectus femoris and getting the quad sweep, which gives the quads the bow shape that appears from the hips to your knees. Leg extensions are a popular quad isolation exercise that appears regularly in many lifters’ programs. Sissy Squat Alternatives With Machines 1. Some alternatives may also work other areas of the lower body, but they should still prioritize the quads over any other muscle group. As such, quad isolation is key when looking for a sissy squat alternative. Key Takeaway: The sissy squat targets all four of these muscles with limited glute and hamstring engagement. Together with the other three quad muscles, it helps to extend the knee. The vastus intermedius sits under the rectus femoris.The vastus medialis is the middle-most muscle of the quad and helps stabilize the knee joint.It aids in lower leg extension and helps keep the thigh in position when doing activities such as walking or standing up from a squat. The vastus lateralis is the largest muscle of the quad located on the outside of the thigh.The rectus femoris is located in the middle of the front of the thigh and is the only muscle of the quad that crosses both the knee and the hip.The quad is made up of four muscles: the rectus femoris, the vastus lateralis, the vastus medialis, and the vastus intermedius. The sissy squat targets the quads, so a good sissy squat alternative should primarily work the quads as well. What Makes A Good Sissy Squat Alternative? In this article, I will show you the proper way to do each of these exercises and include some pro tips to help you get the most out of each movement. This list includes sissy squat alternatives that can be done with machines, a barbell, dumbbells, your body weight, and other pieces of equipment such as a kettlebell. The 17 best sissy squat alternatives are: But it’s not an easy movement to master, and it can be uncomfortable for people with knee issues.Īs such, you may need to find a sissy squat alternative that is more comfortable for you to perform. ![]() ![]() The sissy squat is a popular quad isolation exercise.
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