1. Kneeling Sissy Squat
The kneeling sissy squat is an excellent variation if you’re new to sissy squatting because it allows you to strengthen the same muscles as the regular sissy squat from a kneeling position, which gives you a more stable base and minimizes the balance required to perform the exercise.
2. Banded Sissy Squat
In the banded sissy squat, you stand on one end of a resistance band and wrap the other end behind your neck. This allows you to progressively overload the sissy squat when the bodyweight sissy squat becomes too easy, which is vital for gaining muscle and strength.
3. Smith Machine Sissy Squat
The Smith machine sissy squat requires less balance and coordination than the regular sissy squat, making it a workable variation for those who find the regular version unstable or awkward.
Using a Smith machine also makes adding weight to the sissy squat more straightforward, which is beneficial for advanced weightlifters who find the bodyweight version too easy.
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4. Weighted Sissy Squat
The main benefit of the weighted sissy squat over the bodyweight sissy squat is that it allows you to lift progressively more weight over time, which is important for gaining muscle and strength. That said, the weighted sissy squat is difficult to do correctly, which means it isn’t ideal for everyone, especially new weightlifters.
