The sissy squat is a great isolation exercise for the quads. If done correctly, it gives you a similar (burning) sensation as the leg extension machine. If you’ve never done it before use only your own body weight like in the video below. Trust me, it’s challenging enough especially with slow tempo.
- Start with feet under the lower padded bar and calves firmly against upper pads.
- Cross arms on your shoulders or keep arms straight in front.
- Sit backwards by bending knees and hips, keeping the chest high. Make sure to create tension on the quads initially (by squeezing the muscles) and maintain this during the full movement.
- Go as low as you can without falling over. Rise up by extending knees and tilting pelvis under while keeping the shoulders behind the hips.