By far the best exercise for strong, defined legs - Sissy (Sisyphus from Greek mythology) Squats!

-

    Sissy squats are extremely effective at putting tension on the quadriceps during a deep stretch. This emphasizes the load on the muscle and caused more muscle-building microtears in the muscle. After just two days of doing this exercise, this is what my legs look like. (It has become my favorite leg exercise)

    

    This exercise targets the three largest heads of the quadriceps shown in the picture: the vastus lateralis, rectus femoris, and the vastus medialis. It also requires the activation of stabilization muscles like the glutes and hamstrings
    

    Sissy squats are named after the character in Greek mythology, Sisyphus. According to stories, he is going through a never-ending punishment of pushing a large boulder up a hill. He therefore has incredibly strong legs, hence the exercise being named after him.


                   


Tutorial


    To do this exercise, all you will need is an open space and a chair or stable structure for balance.

    



Step 1


Stand straight in an open space and contract your glutes to create a flat plane across your legs and back















Notice how the hips are driven forward as the glutes are engaged

Step 2

    Hold onto a structure like a chair or doorframe. Stand on you tippy toes, then bend your knees and lean backward. 
    
    Keep your glutes engaged and lower your body until your knees are touching or just above the floor.












Step 3

    Reverse the motion. Keeping your glutes engaged and body straight, engage your quads and imagine you are pushing your toes into the ground. Your can assist yourself up with your arm holding onto your choice of support.


Common Mistakes 

Bending at the hips

The most common mistake is bending at the hips. This is a result of being unbalanced and having an unstable core.
    Notice how the shoulders are rounded and the body is bent at the hips
    








    Make sure the glutes are engaged the entire time. It may be uncomfortable to be leaning so far back, so make sure you hold onto a strong support 


    Notice how the body is straight throughout the entire motion.


















Leaning to one side

    Many people have a stronger leg than the other, causing them to favor a side during the exercise. This can lead to knee and back problems. Many people do not even know they are doing it, so I encourage you to record yourself from the back while doing a rep like this.
Notice how both legs are being trained equally. Use a support to assist your weaker leg
















Who should do this exercise

    I recommend this exercise to everyone without a severe knee problem. It is by far the best leg exercise in calisthenics and can be done with minimal equipment

Comments

Post a Comment

Popular posts from this blog

The Muscle Up - The King of Calisthenics - how to get to a muscle up

-
  Mastering the Muscle-Up: A Complete Guide for Aspiring Calisthenics Athletes The muscle-up is often considered the crown jewel of upper body calisthenics. It's a dynamic blend of strength, technique, and explosive power that transitions you from a pull-up into a dip in one fluid motion. But as smooth as it looks when done right, it’s also one of the trickiest bodyweight skills to learn—especially without proper guidance. After years of training and coaching, I’ve learned that the key to muscle-up success lies in building a strong foundation, honing your technique, and staying consistent with your progression. In this guide, I’ll walk you through everything you need to know to train smart and achieve your first clean muscle-up. What Is a Muscle-Up? At its core, the muscle-up is a compound movement that combines a pull-up with a bar dip. You begin hanging from a bar, pull your chest above it explosively, then transition over the bar and press up until your arms are straight. ...
Read more

Green and Black Tea - The Calisthenics Athlete's Secret

-
Image
  Green & Black Tea: The Calisthenics Athlete’s Secret Weapon When it comes to advanced calisthenics, every edge counts. Your training demands strength, endurance, focus, and fast recovery. While most athletes already fine-tune their workouts and nutrition, many overlook something as simple — yet powerful — as tea. I’m talking specifically about green and black tea. These aren’t just cozy drinks for relaxing evenings; they’re potent tools for enhancing calisthenics performance and recovery. Here’s why both green and black teas deserve a spot in your daily routine if you're serious about bodyweight training. 1. Natural Energy Without the Crash Caffeine is a familiar stimulant for athletes, but not all sources are equal. Green and black teas both contain caffeine — but in moderate amounts and alongside another compound called L-theanine . This duo provides a smoother, more sustained energy boost compared to coffee. Green tea contains less caffeine (roughly 30-50 mg per c...
Read more