resistance-training

Sissy Squat Flow!

Movement Flow

This Sissy Squat Flow is sure to challenge your movement capacity. Movement flows like this are an AMAZING supplement to a regular resistance training and cardio routine. Flows are an expression of your ability to move freely and demonstrate mobility/stability/control.

Sissy squats are a type of squat variation that primarily targets the quadriceps, while working the glutes, hip flexors, and core to a lesser extent. Sissy squats get its name from the mythological Greek figure Sisyphus, who was condemned to push a boulder up a hill for eternity, because the motion somewhat mimics the upward push of the boulder.

Sissy Squat Flow

Begin this movement combination by standing upright, with your feet hip-width apart.

  1. Sissy Squat Down: Maintain your balance as you slowly lean backward, letting your knees bend forward over your toes. Keep your torso straight and your gaze forward as you lower your body towards the floor, only using your quadriceps. Ensure your body, from your knees to your shoulders, remains straight.
  2. Low Bridge Rotation: As you reach the bottom of your sissy squat, twist the torso and fine the floor with one hand. Engage your core, squeeze your glutes, and push your hips toward the ceiling to enter a low bridge position. With your hips lifted, gently twist your torso to the opposite side. Prep for the Sissy Squat standup.
  3. Sissy Squat back to Standing Position: After the high bridge rotation, carefully transition back into the bottom of your sissy squat. Push through your toes and contract your quads to lift your body back into an upright standing position, maintaining the straight line from your knees to your shoulders.

This complex movement combination, integrating the sissy squat and low bridge rotation, not only targets your quads and glutes but also challenges your core stability and mobility. As always, remember to maintain a smooth and controlled motion throughout to maximize effectiveness and minimize the risk of injury.

If you find this Sissy Squat Flow interesting, I HIGHLY recommend checking out this fitness program.