Tip The New Sissy Squat Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The New Sissy Squat For fully developed legs you need more than standard squats Try this new twist on a classic by Dr Sam Spinelli December 15, 2020April 11, 2021 Tags Training The sissy squat is a classic quad builder. It's normally performed with bodyweight or while awkwardly trying to hold a plate across the chest. It really targets the rectus femoris, one of the quad muscles that's understimulated by standard barbell squats. Here's how to ramp up the sissy squat with a landmine device. (No landmine? Just shove a barbell into a corner against a towel.) 1 Landmine Sissy Squat – Facing Anchor Point Set up with the barbell anchored down low and then have the bar at your chest in a goblet grip. What's cool about this variation is that if you stand further back, the landmine essentially just acts more like a core-challenging hand support than resistance. But as you move your feet closer and your knees go forward and your torso goes further back, you'll get challenged more by the resistance. If you're struggling with it, you can play around with letting your hips bend too and making it more of a heel-elevated goblet squat. 2 Landmine Sissy Squat – Facing Away From Anchor Set up with the end of the bar on one shoulder. It can be helpful to have a plate on the bar for your shoulder push against for more support. You'll need to play around with your foot distance, but once you find it you can get a nice arc motion. The landmine arcing motion works really well here because as you bend your knees and they go down and forward, the bar will follow a similar line. With the last version, it really challenges the core, whereas this one puts more emphasis on the quads. You can also play around with the amount of hip bend if you're struggling with getting the motion down. Related: The Forgotten Exercise for Big Quads Related: Squat Like a Sissy for Bigger Legs Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Workout Challenge 1 to 10 Pull-Ups Want to take on a smart workout challenge? Start with the first pull-up variation and see if you can work your way to the tenth. See it here. Back, Bodybuilding, Powerlifting & Strength, Pull-Up Tanner Shuck April 9 Training Exercises You ve Never Tried 4 Shake up your training with these untraditional exercises that build muscle and strength. Check ‘em out. Bodybuilding, Powerlifting & Strength, Training Chris Shugart & TC Luoma November 1 Training Wave Ladders for Maximum Strength Ladders and wave loading are both great ways to build size and strength, but combine them and you get something magical. Powerlifting & Strength, Training Christian Thibaudeau October 15 Training Tip Stop Rowing Wrong You're not starting a lawnmower when you do dumbbell rows. Here's a better way to row for big gains. Tips, Training Eric Bach December 8