Sissy Squat Negatives

quadsBodyweight (or support)

Isolates the quads through a controlled backward torso tilt while rising onto your toes. Demands care since it places heavy eccentric load on the knees in a stretched position.

How to do it

1Stand tall with feet shoulder-width apart, holding a stable support with one hand if needed.

2Rise onto your toes while simultaneously bending your knees and leaning your torso back.

3Lower down slowly, maintaining a straight line from your knees to your shoulders without breaking at the hips.

4Once you reach a comfortable depth with a deep quad stretch, safely press back up or use support to reset.

Common mistakes

Bending at the hips and pushing your butt back, taking the target load off your quads.

Dropping down too fast, overstressing the knee tendons and risking injury.

Arching your lower back excessively, shifting load from your quads to your lumbar spine.

Breathing

Inhale as you slowly lean back, and exhale as you press back up to vertical.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.