The BEST Bodyweight Quad Exercise!

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If you're looking for the best bodyweight quad exercise, then look no further! Today, I show you how to perform this unique pendulum squat. This exercise is the perfect way to grow your quads and improve your rec fem. With extreme knees over toes, you'll quickly see results.
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Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or end.

Опубликовано:

16 сен 2024

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Комментарии : 363

@RaheemBogle Год назад

Sissy squats are ridiculously underrated, been doing them consistently for about a year now. Doing them with a pause at the bottom is intense

@AlexLeonidas Год назад

Pause at the bottom is THE WAY for maximizing the stretch 🔥🔥

@Dr-abdelazizmimi3707 11 месяцев назад

@@AlexLeonidasits possible to do it by band

@JoseGonzales-lt1xm Год назад

Started doing these mostly for knee health, amazing gains are a great bonus

@AlexLeonidas Год назад

Oh yeah the deep knee bend strengthens the ligaments like no other. Can handle anything after that point 💯

@ourboyhemingway Год назад

These are unbelievably brutal and I can almost squat 3x body weight

@noahsibahi-jackson8757 Год назад

Holy fuck you’re strong as shit dude! Good work

@ourboyhemingway Год назад

@@noahsibahi-jackson8757 thank you friend, helps that I’m only 160lb so 3x is still sub 500!

@SBD_480 Год назад

Damn, I can barely squat 1.4x body weight 😭

@AlexLeonidas Год назад

When you math it out, the difficulty makes sense. Sissy squats embody getting more out of less weight even more than Good Mornings!

@ourboyhemingway Год назад

@@SBD_480 consistent training with progressive overload, a small caloric surplus and GOOD SLEEP! Do these consistently and your lifts can only go up

@cronikvialo5463 Год назад

Would love to see other kneesovertoes style exercices covered, like Nordics / Slant Squats for exemple. Looking great btw

@AlexLeonidas Год назад

Definitely going to cover those next! I mess heavy with the knees over toes philosophy 💯

@AESTHETIC-PERFORMANCE Год назад

4:05 WOAH, that is some extreme mobility there. That’s incredible strength and flexibility there.

@AlexLeonidas Год назад

Haha thank you my man, gradually worked up to this over time (re-introduced sissy squats in late 2020) so it's not a hard position to get into anymore

@AM-dn1iq Год назад

@@AlexLeonidas bruh that looks insane

@keelanenns4548 Год назад

@@AlexLeonidas have you tried just resting with your knees on the ground and leaning back almost till your head touches the floor and then coming back up? its really similar to what you talk about in this video but doesn't require you to hold onto something for stability edit: never mind that's called a reverse nordic curl 🤦‍♂

@olegaarden2294 Год назад

By far the best fitness influencer, no one Else is Even close. Natural, strong, good physique. I’m impressed. Long term follower here from a video you had with scort Herman back in the days. I truly love your channel and content. Thanks

@AlexLeonidas Год назад

Much love OG, this means a lot!!

@mustafayigitkartal4257 Год назад

your legs have really come up man, the cut is revealing all those gains 💪

@AlexLeonidas Год назад

Thanks Mustafa, I didn't realize how much they were held back until I really went hard on the squat journey. I'm so happy I put on some legit muscle there, looks and feels way better.

@trumanfelt4180 Год назад

It's also so easy to go past failure with mechanical drop sets by sitting more upright after failure until you are just doing a regular pedulum squat

@AlexLeonidas Год назад

Good observation and you're 100% right there. Go to failure while leaving back, then crank out a few more with the body upright (like deep knee bend). Perfect 💯

@bonkersdonkers7381 Год назад

Good point. This exercise is amazing

@bloated_Taco Год назад

Slow eccentric sissy squats with a weighted vest had been my go-to lately for a quad finisher after squats; glad this movement is being brought back for attention, and also an interesting variation, can't wait to try it out

@AlexLeonidas Год назад

That plus pausing is one of the best variations! The masses will eventually realize just how effective sissy squats can be especially when more research on lengthened position work comes out.

@BasementBodybuilding Год назад

Cool vid man, might give these a try. The tension curve here is what most leg extension machines SHOULD be imo! Massive range of motion, emphasis on the lengthened position.

@AlexLeonidas Год назад

You get it brother! Loads the rec fem in the lengthened position without having to do partials!

@oscar373 Год назад

4 videos in 10 days. Thanks for the knowledge you’re giving us Alex!

@AlexLeonidas Год назад

My pleasure, Oscar! Thanks for your support.

@fluffyscruffy Год назад

I do this exercise at home with a different setup: Rings attached to pull up bar around waist height, and move back at an angle with my arms extended.

@AlexLeonidas Год назад

That's another smart option, good stuff Frederick!

@kurtringwalt3371 Год назад

I was thinking about how to do this with rings, do you stand directly under them?

@shaunyboynz3870 2 месяца назад

The Sissy Squat, what a game changer bro. You do the best tutorials, actually the dude who schooled me on it. Narional rep in powerlifting and next year 40yrs in the gym and this has bullet proofed my knees in 6 weeks. Keep it going brother.

@favvrek Год назад

I agree so much with you, I cant even squat 225lb yet and my quads are more decent in terms of size than those who can squat 225lb+. Great exercise for mass!

@AlexLeonidas Год назад

All about quad bias! I believe it bro, many just end up with a huge ass from squats.

@MK-yt3ct Год назад

Bruh this exercise should be called The matrix. I'm still doing it holding the side of my squat rack. But I'm gonna try to set it up like this next session.

@AlexLeonidas Год назад

Lmao The Matrix squat would indeed be accurate!

@nh1776 Год назад

Cool concept. Been doing regular sissy squats for awhile now and my knees feel great. It's also such a low-fatigue exercise compared to single leg work (at least mentally less fatiguing). Perfect for the end of a long workout when you want a bit more volume

@AlexLeonidas Год назад

Exactly the stimulus to fatigue ratio is on point. No compression or having to go heavy or alternating legs which sucks. You crush those sets at the end, getting a nasty quad pump but without being completely exhausted.

@balintlosonci3578 Год назад

@@AlexLeonidas My only dilemma now is where should I put bulgarian split squat in my leg workout. Currently it is like this: 1. Leg curls, leg extensions (superset) 2. High bar heels elevated squat 3. Diy hack squat (I lean back to a pole and my heels are elevated), going for a stretch, even pause at the bottom and only come up until still the quads are under great tension) 4. Bulgarian split squat (quad biased) 5. Rdl 6. Bw Sissy squat superset with bw nordics. (just one set each at this time) Is it reasonable this way?

@martsyalung1101 Год назад

Ive recently been experimenting with this exact movement with the trx in my gym! I didnt know what it was called but grabbed on to the trx and thought to do a deeper sissy squat. It burned like crazy and coincidentally you get to cover this exact topic! Great job on shedding light into something so niche, Alex! 🫶🏽

@archlifts947 Год назад

extremely good connective tissue conditioning too! these lay an extremely foundational aspect of strenght training which is crazy beneficial

@AlexLeonidas Год назад

Word! I'd argue this assists in injury prevention for the ligaments.

@medhanshchatterjee Год назад

Supersetting these with leg extensions feels terrific (in a very good way)

@AlexLeonidas Год назад

That makes for one intense set since you're getting the shortened and lengthened at the same time. Hard but effective combo for those who are able, also easier on the knees.

@dekro7959 Год назад

Exactly what I ve been doing past few months (normal sissy squats tho). Doing this supper set at the end of my leg day feels good and terrible at the same time

@SlickRieck Год назад

Bronze era Hackenschmidt developed the original hacksquat, balanced on his toes, deadlifting with the bar behind the back, massive knee felxion, quad engagement, and balance. Really fun give it a try

@javig9346 2 месяца назад

Doug Brignole Pendulum sissy squat is incredible! RIP Doug he was a brilliant guy

@SayCheeseAndDie01 Год назад

Swiss Ball hamstring curls are also another underrated “body weight” leg exercise. U can do crazy heavy negatives if u position leverages right with the heel of your foot alternating single leg curls. Holding isometrics in the hardest position etc.. it works great for hamstring development without loading spine.

@michaelkulman7095 Год назад

Yeah people are quick to dismiss it...they shouldn't. They dismiss it on appearances not because they've tried it. In a home gym it's a good way to work hams as many don't have leg attachments for their bench. If a person can use the ball maybe good mornings and get this sissy squat then why get a leg attachment?

@SayCheeseAndDie01 Год назад

@@michaelkulman7095 exactly it can be really difficult if done correctly. Very few people can do 20 reps single leg curled to the point the front of ur hips are facing the wall behind you with ur heel on the other side of the ball. Most do it incorrectly half repped and dismiss it. It built a lot of hamstring muscle for me that carried over well to Nordic curls.

@spointz8936 Год назад

Do you know of any youtuber that has a really good example of the kind of form you are talking about?

@SayCheeseAndDie01 Год назад

@@spointz8936 I think Elliot Hulse had a video on it a while back. U gotta test things out cause some Swiss balls are smaller/bigger. Play with ur foot placement I find the most tension when the majority of the weight is put into my heel towards “the back” of the ball while ur lying down. A good cue is to try and get ur hips facing the opposite side u were lying down on. So u start and ur looking north ur hips during the end of the rep should be facing south.

@stoneageprude3021 Год назад

You can also do these with a rowing machine pad or a trx

@Yahavogdan Год назад

Yet again! Alex is bringing the Calisthenics meal to the bodybuilding table and Im so happy about it!

@MarcusWolford 5 месяцев назад

Great video buddy. My grandfather created the sissy squat b/c he was in a car accident as a young man & didn't want to load his spine after that with heavy back squats. I don't think he ever would have thought the exercise would become so popular.

@landerval7882 3 месяца назад

Sure Rebecca

@user-us4mc7ej3c Год назад

Your legs are truly looking better, this is a testament to this exercise

@AlexLeonidas Год назад

VMO came up a lot and this is mostly what I do for it! Thanks brother

@TheStooch Год назад

I just ordered a pair of hammock daisy chains because of this video. Legs are always a struggle for me to hit at home, so I've been trying to find ways that I can work my legs without adding extra load on my spine. You put out some of the most unique fitness content out there. I never would've considered something like this

@moneymaker-ju1mq 7 месяцев назад

Update

@Kentaur... Год назад

Saw Doug Brignole ( RIP ) do these these will light your legs up.

@d_t847 Год назад

I used to try to do normal sissy squats. Couldn’t keep the balance so I tried to hold onto something. But as you said I started cheating. This is a great alternative and I’m gonna try it as soon as I can! Thank you for this exercise :)

@AlexLeonidas Год назад

Perfect solution for you!

@waveykhalz4881 Год назад

Just did a set and my quads are on FIRE. Thanks for sharing this.

@AlexLeonidas Год назад

Awesome!!

@neli8868 Год назад

Last summer I achieved to perform it bodyweight full range of motion, heels touching the lower back! A thing of beauty! Let your quads leading forward, not the knees. Feet not so apart from each other

@othonielmolina Год назад

Hey Alex, just wanted to say that the video you released on sissy squats over a year ago saved me from doing nothing for legs during quarantine. I got extremely motivated and went from doing body weight sissy squats to 90lbs for 10 reps with my knees kissing the floor, so full ROM indeed. My quads are 23 1/2 inches and I give a lot of credit to sissy squats. So thanks.

@AlexLeonidas Год назад

Nice work Othoniel!! That's a strong AF sissy squat and I know your quads went far by including them. Keep it up 💯

@do_odman Год назад

@6:23 there's something poetic about doing a 5$ bodyweight belt squat using a $1,000 belt squat machine as an anchor.

@AlexLeonidas Год назад

Tell me about it 😂😂

@magnus263 Год назад

Your legs are Amazing Man!! Look like a fighter from baki the grappler

@laurence3796 Год назад

As a home gym owner, I just recently gave up on reverse nordics. Just felt they were a bit annoying to progress with and gauge consistent rep quality. This alternative is mind blowingly good. It's one of those exercises that I wish I knew about sooner. First time trying them out today at the end of my lower body workout and they are definitely brutal.

@quintong8370 Год назад

Sissy squat are my favourite & least favourite quad exercise & I think the best.

@Jumptrain101 5 месяцев назад

I just saw your video and have just started watching some of Doug Brignole's videos. Hooked up a dip belt to my TRX straps that are hooked up to my garage ceiling. Wow, really felt this deep and along the entire quad. Will start working these in on leg day. Need to find a way to hook into a lower attachment point, but I am not there yet. Thank you for sharing this.

@sales_coach_ai 2 месяца назад

Samw

@thestonecircle Год назад

Man you're gonna kill it in your comp lookin cut up rn already!

@AlexLeonidas Год назад

Thanks man, can tell I'm gonna be bigger than last time I was shredded but this time comp ready!

@michaelchristie4756 Год назад

I love this video. I used to do some weighted sissy’s but I let them go. I should put them back in tho. One time I did them, my quads were sore for 5 days!!!! If anyone is doing bodyweight with this exercise, go weighted! You won’t be disappointed

@twlttznr 9 месяцев назад

Vince did sissy squats with an incredible amount of weight. Even without weight they are a challenge.

@simohayha6031 Год назад

It looks like a REVERSE NORDIC CURL, and we all know how tough and effective the regular nordic curl is.

@bigvic12369 Год назад

I opened yt with the idea to search an exercise for legs without weights and that appears in the home.. i can't believe it 😂

@chaddickens8704 Год назад

Did these today and I'm glad I did them in the beginning of the workout because they were a lot more brutal than I thought they were going to be.

@taitcarrillo8926 Год назад

Been doing sissy squat saturdays and my back squat has doubled. Glad you made this video. People need to focus on these.

@dvo4574 Год назад

These are so good for knee health as well. Since doing these my knees are allot less painfull

@bazlegoi309 Год назад

Damn thats what ive Been waitin for! Been hitting upperbody at Home until all the newyears Resolutioners are gone. Now we ballin fr

@BloodRawEngine89 8 месяцев назад

Just set up and did the starter variation with a doorway bar. One small set of ten and I now have a new favorite leg exercise

@jakezaragoza6091 Год назад

Thanks Alex just ordered one these from Amazon .I already have a dip belt.can’t wait to try these out.going to add these in my leg routine 💪🏽

@Wo1fLarsen Год назад

Yo, tried these today- bodyweight, superset with calf raises. Got a set of daisy chains coming in the mail. Thanks for the inspiration brother. 🤘🏼

@aidaninsua Год назад

God tier thumbnail, who could ignore that xD

@keelanenns4548 Год назад

its honestly like a bodyweight leg extension, really intense and smashes the quadriceps.

@RoidfreeSenior Год назад

you are really leaning back there man, I tried these a while back but not leaning back that far. My lower quads need some help, so may give these a try. I tried the Gironda 3 way version

@Tinystrom Год назад

Should probably throw these into rotation while I’m in bear mode. More bang for my buck that way. Been thinking about it for a while and you got rid of my fear of this exercise. Thanks Alex

@AlexLeonidas Год назад

Perfect for you! Enjoy bro

@UncommonSense Год назад

Amazing stretch on that one

@AlexLeonidas Год назад

Arguably the best stretch you can get from quad training 💯

@hairbruh4915 Год назад

Finally you changed your name, this is very good for building your brand.

@cor.tenebrarum Год назад

Nordic curl and reverse nordic curl are imho the best leg exercises, but this is good too

@DexFlex_YT 4 месяца назад

I have been doing these for quite a while now probably my favourite leg exercise

@Not-Lunar 11 месяцев назад

Not sure if you still read comments on old videos. But I wanted you to know that I literally drilled a whole into the wall of my basement just to have an Ankerpoint to do these on. You don't know how good it feels to be able to get close to failure without doing 100s of reps (I train at home) so thank you 💪

@JohnSmith-wh7mk Год назад

I heard you mention reverse nordics in the video. What do you think about them? The stretch at the bottom is insane! Unlike anything else I've ever tried. I do the band-supported variation (because I can't do them otherwise) at the end of my quad workout. Fitness FAQs and KOT Guy recommend them. Also, do you like nordics?

@Counterstream Год назад

I feel there’s nothing better than reverse nordics if your goal is to grow the VMO. They’re even better than ATG Split Squats for that purpose.

@user-zm9gc1kt8b Год назад

Great timing Alex ! Just started doing sissy squats the past 2 weeks. Great video

@helojoe92 Год назад

Hey Alex, and THANK YOU SO MUCH FOR THIS VIDEO, because I finally found out why I could never feel my quads after regular weighted squats: my knees were always too far back and not going in front my toes far enough. I gave sissy squats a try and was astounded about how they fuck up my quads like hell! So I then played around with my knee position more forward. I could suddenly do more stimulus to the muscle with a set of bodyweight squats than with a set of weighted squats with old (and apparently bad for Bodybuilding) technique. This is huge for me, that's why I was yelling at the start of the comment (sorry for that). So thanks again for this video, i just had a big revelation because of it!

@helojoe92 Год назад

PS: NOW THE QUAD GAINS WILL FINALLY BE MIIIINE! Muahahahaa! 😈😁

@energyzer_bunny1913 Год назад

This is AMAZING. I LOVE THIS CHANNEL. Learnes so much already and I've only watched 3 videos!

@musclebuildingshorts Год назад

On the menu for tomorrow morning. I have some knee issues so should be interesting. Hoping these will help to strengthen the muscles around the knee. Cheers!

@musclebuildingshorts Год назад

Wow, tried them this morning. Humbling for sure but satisfying. Surprisingly easier on my knees than machine extensions.

@kastenbrustarmory6907 Год назад

I've been messing with bodyweight squats due to an injury. Platz squats and working my way up with sissy squats

@AlexLeonidas Год назад

GOATED combo right there

@ParvParashar 11 месяцев назад

Great exercise and demonstration! Excellent work explaining it in a comprehensive manner and describing the rationale behind it. 💪🙏👍

@DiarioCarnivoro Год назад

"You're doing limbo while squatting simultaneously" 🤣

@isaacsharp9736 Год назад

a theoretical way for changing up the mechanics of the sissy squat is to put a neck harness on with bands/chains to do em weighted while working the neck and getting some fun variations that could deload the top or bottom cause holding a weight plate looked kinda awkward.

@chrisatteridge 11 месяцев назад

The blue lightnin the demo clips looks great. Theatrical

@DROPIt7 Год назад

Thanks for the exercise! Did it yesterday for the first time and it crippled my quads so bad! :D

@carlicbread8199 Год назад

I recently swapped gyms to one with a leg extension machine with shitty rom, I'll experiment with these

@AlexLeonidas Год назад

Should be a perfect substitute, sucks when the machine doesn't have a good strength curve

@peterdearborn Год назад

Cannot wait to try this with my half rack. I think I will need some counterweight to keep it from tipping, but will report back.

@chaddickens8704 Год назад

So Alex honestly that shot of you at 9:09 makes me think of the old school greats like Vince Gironda if Vince was more quad dominant 😂

@Timedesigner Год назад

Alex is the🐐

@francoisiswatching 9 месяцев назад

Thank you for sharing, I've just tried it and it's awesome! Nice resistance curve, stable, easier to keep the stretch in hip extension... all that with allowing a tension adequate for advanced lifters.

@harryzsiki7545 Год назад

Alex what do you think about this. I think that peepole who do squats 90 degree only, have massiv (musculus vastus lateralis) but they have small (musculus vastus medialis). Also sissy squat is good for medialis.

@TommyGunzzz Год назад

This is fascinating. So with the ambition of replacing the gym, with this exercise, a trap bar, and a plyo box (Bulgarian split squats / step ups with dumbbells), can I be complete at home for legs given I don't care too much about size? I'm doing rings / calisthenics for upper body

@michaelkulman7095 Год назад

I'd think you'd want to add good mornings and some kind of leg ham curl off of a ball, your rings set low, valslide or a skateboard or something like one like Sorinex makes, a wheeled platform... Comes a point even with one leg when you might want to add bands to your leg curl. So let's say you use valslides or a skateboard just loop band around one ankle and anchor other end of band to a door anchor or a heavy thing. Besides ankle the top of axel on a skateboard or crossbar on Sorinex is another option.

@lolfirepoisonftl Год назад

Absolutely doable Rich. Like MIchael said, I would also incorporate some sort of Good Morning, RDL or Glute Ham Raise as well and then you should be covered. I don't have a ton of equipment at home since I quit the gym but I've been able to maintain a decent leg size that I'm happy with doing similar exercises that you mentioned.

@jandutch5934 Год назад

Gonna be trying this out, stopped doing sissy squats myself before since i can't load more than 60kg, hopefully this'll be hard enough

@corenko Год назад

If you're doing sissy squats with 60kg, you have the biggest quads in the world, or you're doing them wrong

@jandutch5934 Год назад

@@corenko i have 28" quads currently, i use light assistance to not fall over but that's about it

@AlexLeonidas Год назад

Just have to high rep it, pause in bottom, and use as finisher. You'll be good bro

@Pyromaniac-ob1dp Год назад

Hey man, you showed that daisy chain atachment i've never even heard about and it got me thinking: you could do even more videos on unconventional training atachments and it's aplications, like you did with the ropes and the chest expanders, 2 amazing videos. I mean, you're kinda doing it already lol. I find those very interesting topics.

@simondelavega1938 Год назад

I found a way to do this at home I just bought a chain and carabiner looped it round my gym rings and attaches that onto a pull up bar since I don't have anything low and strong enough to hold it. It works well so far and I can't fall back like Alex said since the chain keeps me up. Just put something in between your heels whilst doing this first and to work calve remove them 👍

@gillpeakperformance4945 Год назад

I'm skeptical that the contact point from the hip strap with this variation necessarily makes it superior to reverse Nordic curls [RNCs]. RNCs have both knees in contact with the ground to provide a stable base of support along with the feet. RNCs can also be performed with a plantarflexed ankle position that allows part of the lower leg to contact the ground providing further stability. This does not discount the value of pendulum sissy squats, but supports that RNCs can provide similar benefits without any equipment required.

@dericktrenevsky3659 10 месяцев назад

Just got my daisy chain today, legs still sore from leg day so trued just a few and I can’t wait until I can really take advantage of

@march.2588 Год назад

This was the video I was looking for. Thanks a lot!

@DreamPhysiqueCoaching Год назад

Thats it Im done. I've watched many sissy squat videos and I've put them off for months but tomorrows leg day will be sissy squat debut! Wish me luck

@charlesjohnson8106 Год назад

Very informative. Thanks.

@KingOfWinter 9 месяцев назад

Nice I’m putting this into my workout immediately

@danielfoley6839 Год назад

That exercise is amazing like not gonna be able to walk tmr.

@jakestatefarm2470 Год назад

When’s the calisthetics program coming out alex?

@Balachiang Год назад

This form somehow reminds me of how tom platz did hack squats

@ancientcolors Год назад

my quad just popped doing these, hope no long term injury comes out of this. (Loved the first reps though) Update: A month later I can still feel some discomfort during squats, but my numbers are back just like before! Perhaps some tissue was in my way for this exercise, so my body got rid of it and now I can do these pain free

@Rubinsotelo7816 Год назад

This is Great exercise Something you don’t really see anymore.

@LifeofRip Год назад

Thanks, i was looking for this! I actually think this can be grear glute stimulus!!!!! The feet is the key, along with fascia to transmit force to glutes

@kemsouexe174 Год назад

Sissy squat is my favorite 🦵 exercise

@sudhitheboat Год назад

Never knew that this exercise existed. Will absolutely be giving them a go. Just bought daisy straps for my homegym. Does anyone have any other exercises you'd recommend using the daisy straps? Thanks!

@rinkuhero Год назад

i didn't even know brignole had died! i kinda liked him even though some of his ideas were out there. i read through his book and enjoyed it even though i didn't agree with a lot of it.

@AlexLeonidas Год назад

Likewise Paul. Didn't agree with much of his takes but still learned a lot and liked what he taught.

@randybowman Год назад

I've tried loading sissy squats by holding a barbell behind my back. I'll have to try it with that pendulum setup.

@AlexLeonidas Год назад

Sounds like a good idea! I need to also

@randybowman Год назад

@@AlexLeonidas if you love it you gotta make a video with it.

@michaelkulman7095 Год назад

Any suggestions on progressions to build up to these and benchmarks you should hit before trying these? Especially considering some aren't heavy squatters now and many may be coming from a bodyweight, calisthenics focus, I think this matters.