I'm 74 and I had knee issues. I attached a small rope to a interior door knob and started doing sissy squats over a year ago. I found that the knee pain slowly started going away as my range of motion increased. I'm up to 100 body weight squats a day ( 4x25 sets) scattered throughout the day. Every 4th day I do the 100 in 2x50 sets.
Try also stationary bike but without resistance. My orthopedist gave me this advice. In the beginning I was very sceptical because I am professional coach with over forty years of experience. However worked like a dream.
I have been struggling with knee issues for a few years. And I have started doing a supported sissy squat (like the one shown here) for over a month. I try doing the full range with my knees folded all the way and try staying at the bottom isometrically. I highly recommend doing it. Your knees might start feeling better within the first few days. Sissy squats are highly underrated.
Maybe different exercises work for different people. But with weighted lunges and squats, my injury used to get aggravated further due to inflamation for many days which delayed my following leg sessions. If you have issues with tendons connecting to the knee, or the ligmaents too, isometric sissy squats might be the most direct solution. Move hip forward to make the exercise harder (as @ForHonorUSMC suggests). If the issues are with the cartilage, I think the recovery process is even slower (than ligaments/tendons) and less well-understood. I don't know of a well-tested exercise for that case.
Doc, This is the best beginner/newbie/intro to bodybuilding explanation I have ever heard … It should be implemented into high school intro, bodybuilding courses across the world !!!!!!! Well done Good Sir 🙏💪
Eating onions, leeks, chives and garlic for sulfur and other anti inflammatories and of course a proper joint supplement conataning MSM for sulfur, Chondroitin, Hylaurinc acid and Glucosamine will do wonders for strong joints!!!
I’ve not seen this exercise before. i’ve gotta start it in baby steps by not going all the way down/up, and improve my deep squat. Loved this and wow Matt is ripped with nice feet!
Truth. I do a number of exercises to help my knees as recommended by Ben Patrick: backwards walking uphill, reverse step ups, split squats, slant board squats, and so on. However, nothing seems to work as well for me as the Sissy squat. I need to remember to keep it a staple of my workout routine. To take Sissy squats to the next level, take a look at Tom Platz doing the exercise with added weight.
My absolute favorite leg builder. What I really love is how the intensity of the exercise itself can be changed at any point, instantly, by moving the hips further forward or backwards. Combine that with a slight backwards lean if you want to make it harder, and bang, you can scale that movement as much as you need to.
One way I built up to standard sissy squats was to do the eccentric portion until my knees touched the ground, roll back onto my heels, and do a standard air squat for the concentric portion as I rose. I found at first the part that seemed to threaten to tweak my knee most was the concentric portion. By doing eccentric sissy lowers then shifting to a deep squat to rise, I built up the tension control in a safe fashion until I was able to start rising out of the sissy squat in a regular way as well.
I do a work-around for single leg squats by squatting down on both legs, then coming back up on one leg. I've always had an issue with the pressure on my knees when starting single leg squats at the top.
Due to illness I had to spend a long time in bed. Rebuilding my leg strength is an issue. After setting my goal on walking distance I'm going to incorporate this into my routine. Thanks for the video. 👍😎
I’m 53 and in the last the last three years.. sissy squats and ATG split squats moved into my exercise regiment after watching knees over toes guy videos. I can’t express how dramatically my knees have improved in these last three years. Bulletproofing is now what I do for all major joints. Basically.. full range of motion exercises. Good luck to everyone on your fitness journey 💪🏼
well guyz if you want my favorite version of this, cross your arms on a Smith bar machine, like a front squat, and lean back as far as you can. It s hell, with time you can load the exercice with small plates A killer. Thx for the video Matt
I have too much muscle in my thigh and calf to fold my legs that much. It tries to pry my knees apart. I am otherwise very flexible. My heels just can't reach my butt. It really can cause problems. I sat on my legs in a crawlspace to transfer to another position in a tight space, and my knees did something. It hurt for months. So, if you have a lot of muscle, be careful.
Red Delta: I have arthritis & Baker cyst on my LEFT knee, When I go to the gym, I ride the stationary bikes & I peddle backwards. Does that help my knees, like walking backwards? Also, if I use the stair master, will that help my knees too?
My feet would never let me do that. I think my quads are strong enough but my arches are too tight. No matter what I’ve done to try and gain flexibility in my feet and ankles it just doesn’t seem to improve
You need to stick with it, maybe add some sled pushing. Also consider getting a slant board and doing various calf raises on it. A variety of exercises involving a 'stretched' foot should gradually help.
What's your opinion on natural leg extensions/reverse nordic curls? I think that's the other quad isolator people float around in the calisthenics community. It'd be cool to hear them compared.
it's a very advanced move, not unlike nordic curls. The average person should use either anchored bands or a suspension trainer to make the reverse nordic more doable. But just doing a variety of sissy squat angles is excellent too (and works the plantar muscles, which is good to do).
This makes me realize how broken I am. 2 years ago, I ended up in the hospital for 5 weeks. No, not covid, but slowly, over the next year, I lost my ability to get up if I fell. We've had EMS here multiple times since because I've fallen and couldn't get up. As long as I don't fall, I'm okay, but shaky. I have no strength though if I fall.
What's your opinion on using grease the grove to get more neurological adapt to a motion like pull ups and handstands, I been using cc 1 and 2 workout but I am having trouble getting past 8 pull ups and I am not even close to the handstand, I think I have enough pushing strength I can do 20 archer push ups with a slow tempo so do you think grease and grove will help and thanks
i can easily do and hold the full squat you showed and have no problem with body weight squats, but it feels like my toes are going to break when I rotate my knees forward to touch the ground(?).
I thought the same thing but decided to give it a try anyway, for the first couple weeks yes it hurt my knees, but then I noticed the pain in my knees started going away, and a few weeks later my pain was gone, I do three or four sets of these once a week just as he showed her in the vud and actually really enjoy doing them now, worked for me and I’m 61 years old and still very fit
@@kevpageto be fair he doesn't suggest doing them with existing knee pain, it just said for stronger knees which it would probably give you. I suggest knees over toes guy if you want to address existing bad knees. Then maybe you can advance to this type of exercise after starting from a better foundation.
great info and will be implementing it! However I have a question! The Swiss Ladder behind you, do you have any vids on using that in your workouts? I built myself one and now don't really know what to do with it!
Interesting!! It seems, on the machines, my quads are much stronger than my hamstrings and glutes. I’ve been working to strengthen them so I’m more balanced. How can I check???
No need to add these. Just push that pelvis forward on the way down in the regular squat, so knees go over the toes- instead of just sitting back into the movement like most do. You all overcomplicate this stuff.
Any recommendations for helping to heal Achilles tendinopathy on my left ankle? I’m right leg dominant and have been doing very slow and controlled seated and standing calf raises for months since the issue started and unfortunately it makes it worse and more irritated. Even simple walking is uncomfortable. Let me know what you think.
hey Gary, keep going, as a former sufferer of Achilles tendonitis I found red and infrared light stimulation an absolute game changer for me, After 1 week I went from writhing in pain after 1 jump on the beach volleyball court to 1h 45min into the game, and now, never. I'm not an affiliate marketer or anything. Just happy to share while I'm here on this earth. 660nm and 850nm wavelengths you want. I got mine from Red Light Rising in the UK their "Target Light" is a torch (not heat lamp) which I held twice daily to my achilles for 15 minute sesssions. It can be done my friend. Hope you find relief soon.
@@robgronbeck8862 Hi Rob. Thank you for the information. Luckily I have a mito pro 300 red light with these wavelengths. I’m blasting my achilles tendon as I write this for the next 20 min. I’ll give it a go daily for the next few weeks or so and hopefully have a speedy recovery!! Thanks again!!
awesome!!@@GB0066it did take me years to fully recover, and also had one session of shockwave therapy, at the highest setting!! Apart from that, continued to play beach volleyball, and ATG KneesOverToes guy's Zero program assisted to strengthen the lower body as well which I give credit to keeping my Achilles from aching. ;D go well!!
0:54 Step 1, proficiency at being in a catchers position, check. Prerequisite step, be a catcher, and that's why you have bad knees in the first place, also check. Curious now if this will be a solution for me or if this is foreshadowing for more pain to come.
Yeah my knees hurt even more after just watching this. Catcher knee issues should be overly inflamed from this kind of movement. Maybe it could help with the 4 grade 2 ligament tears I have across both knees, but my even weaker link will have me bowing out of this one.
If I understand you correctly and you are unable to keep your heels on the ground during a regular deep squat, you could benefit from an increased range of motion but it shouldnt prevent you from doing this exercise
I'm 74 and I had knee issues. I attached a small rope to a interior door knob and started doing sissy squats over a year ago. I found that the knee pain slowly started going away as my range of motion increased. I'm up to 100 body weight squats a day ( 4x25 sets) scattered throughout the day. Every 4th day I do the 100 in 2x50 sets.
Awesome!
Try also stationary bike but without resistance. My orthopedist gave me this advice. In the beginning I was very sceptical because I am professional coach with over forty years of experience. However worked like a dream.
Nice job. Stud!
Very useful information! Thank you so much for sharing.
Wow, inspirational stuff!
I have been struggling with knee issues for a few years. And I have started doing a supported sissy squat (like the one shown here) for over a month. I try doing the full range with my knees folded all the way and try staying at the bottom isometrically. I highly recommend doing it. Your knees might start feeling better within the first few days. Sissy squats are highly underrated.
checkout the....knees over toes guy...site on yt he uses a slant board to build up the knees
I'd suggest also adding tibialis raises. Helped my knees out a lot
Thanks for the recommendation !
I’m doing weighted lunges do you think that’s enough?
Maybe different exercises work for different people. But with weighted lunges and squats, my injury used to get aggravated further due to inflamation for many days which delayed my following leg sessions. If you have issues with tendons connecting to the knee, or the ligmaents too, isometric sissy squats might be the most direct solution. Move hip forward to make the exercise harder (as @ForHonorUSMC suggests). If the issues are with the cartilage, I think the recovery process is even slower (than ligaments/tendons) and less well-understood. I don't know of a well-tested exercise for that case.
Excellent tutorial for sissy squats. Thanks for sharing.
Doc,
This is the best beginner/newbie/intro to bodybuilding explanation I have ever heard …
It should be implemented into high school intro, bodybuilding courses across the world !!!!!!!
Well done Good Sir 🙏💪
If anyone has knee problems, ride a stationary bike backwards or you can do farmers walks backwards. Game changer for my knees.
Eating onions, leeks, chives and garlic for sulfur and other anti inflammatories and of course a proper joint supplement conataning MSM for sulfur, Chondroitin, Hylaurinc acid and Glucosamine will do wonders for strong joints!!!
Is this before you start your leg exercises or just in general to improve your overall health on your knees?
@@mariolp2999 Before. You def needs to warm your knees up if you have knee issues.
What's wrong with riding bike forward
@@belinalug6928its a different range of motion and muscle target in the legs...
I’ve not seen this exercise before. i’ve gotta start it in baby steps by not going all the way down/up, and improve my deep squat. Loved this and wow Matt is ripped with nice feet!
Truth. I do a number of exercises to help my knees as recommended by Ben Patrick: backwards walking uphill, reverse step ups, split squats, slant board squats, and so on. However, nothing seems to work as well for me as the Sissy squat. I need to remember to keep it a staple of my workout routine. To take Sissy squats to the next level, take a look at Tom Platz doing the exercise with added weight.
Great detailed but brief presentation. Thank you. Looking forward to the next move of the week.
My absolute favorite leg builder. What I really love is how the intensity of the exercise itself can be changed at any point, instantly, by moving the hips further forward or backwards. Combine that with a slight backwards lean if you want to make it harder, and bang, you can scale that movement as much as you need to.
My dad taught me these when I was a child (he was weight lifter.. body builder..) at 74 I'm still doing and agree they do the job best of all...
One way I built up to standard sissy squats was to do the eccentric portion until my knees touched the ground, roll back onto my heels, and do a standard air squat for the concentric portion as I rose. I found at first the part that seemed to threaten to tweak my knee most was the concentric portion. By doing eccentric sissy lowers then shifting to a deep squat to rise, I built up the tension control in a safe fashion until I was able to start rising out of the sissy squat in a regular way as well.
Interesting tip. Sissy negatives
I do a work-around for single leg squats by squatting down on both legs, then coming back up on one leg. I've always had an issue with the pressure on my knees when starting single leg squats at the top.
Due to illness I had to spend a long time in bed. Rebuilding my leg strength is an issue. After setting my goal on walking distance I'm going to incorporate this into my routine. Thanks for the video. 👍😎
I’m 53 and in the last the last three years.. sissy squats and ATG split squats moved into my exercise regiment after watching knees over toes guy videos. I can’t express how dramatically my knees have improved in these last three years. Bulletproofing is now what I do for all major joints. Basically.. full range of motion exercises.
Good luck to everyone on your fitness journey 💪🏼
Everything below my knees cramped up just watching this. Especially the squat early on.
Very nice!! I never thought it could be done!
“Supportive muscle tension protects joints”. As true as it gets
Good simple tutorial on sissies Thanks
Cool thanks, just had a bar like this installed outside the house
The piece of equipment you are using in this video, where can I purchase one of these, please?
Where can I get a base bar like yours? Great video. Tried it while watching and really feel it. Thanks.
Complete newbie here. Could someone pls tell me name of the excercise equipment being used?
Lebert Fitness
If you’re looking to start the exercise 2:57 - you’re welcome 😉
That's what the Great Vince Gironda always did and recommended for leg development
Great video, thank you! Where did you get that mat you are on? It looks THICK. I need one!
well guyz if you want my favorite version of this, cross your arms on a Smith bar machine, like a front squat, and lean back as far as you can. It s hell, with time you can load the exercice with small plates A killer. Thx for the video Matt
The problem with leg extensions machines their everywhere, but only allow for 60-75 % range of leg/quads as the do not allow you to fully flex them.
I have too much muscle in my thigh and calf to fold my legs that much. It tries to pry my knees apart. I am otherwise very flexible. My heels just can't reach my butt. It really can cause problems. I sat on my legs in a crawlspace to transfer to another position in a tight space, and my knees did something. It hurt for months.
So, if you have a lot of muscle, be careful.
Red Delta: I have arthritis & Baker cyst on my LEFT knee, When I go to the gym, I ride the stationary bikes & I peddle backwards. Does that help my knees, like walking backwards? Also, if I use the stair master, will that help my knees too?
My feet would never let me do that. I think my quads are strong enough but my arches are too tight. No matter what I’ve done to try and gain flexibility in my feet and ankles it just doesn’t seem to improve
You need to stick with it, maybe add some sled pushing. Also consider getting a slant board and doing various calf raises on it. A variety of exercises involving a 'stretched' foot should gradually help.
Provides a good foot stretch too.
I am still not sure how to start Micro Workouts and Grindstyle. It seems simple. I am probably over complicating things
Excellent
Watch how the Muslims pray 🤗
Muslims toes are turned the other way....
Well done
My toes don't go that way anymore.
Shame, then you are going to struggle
Great video. The scratchy microphone noises were quite distracting though, may want to address that
Please advise the equipment/bar used to perform the sissy squat?
B 68 in june do 5× 50 bb back squats off rack pas 3/4 dwn constant motion.45pct bdywght. 2023 did 192 wkouts ..48k squats in yr .up bdy every 3days
what a coincidence! we did Sissy squats for our leg day this week
Looks great. My old knees just can't take the beatings of regular squats. Good post.
What's your opinion on natural leg extensions/reverse nordic curls? I think that's the other quad isolator people float around in the calisthenics community. It'd be cool to hear them compared.
it's a very advanced move, not unlike nordic curls. The average person should use either anchored bands or a suspension trainer to make the reverse nordic more doable. But just doing a variety of sissy squat angles is excellent too (and works the plantar muscles, which is good to do).
This makes me realize how broken I am. 2 years ago, I ended up in the hospital for 5 weeks. No, not covid, but slowly, over the next year, I lost my ability to get up if I fell. We've had EMS here multiple times since because I've fallen and couldn't get up. As long as I don't fall, I'm okay, but shaky. I have no strength though if I fall.
What's your opinion on using grease the grove to get more neurological adapt to a motion like pull ups and handstands, I been using cc 1 and 2 workout but I am having trouble getting past 8 pull ups and I am not even close to the handstand, I think I have enough pushing strength I can do 20 archer push ups with a slow tempo so do you think grease and grove will help and thanks
Get question
Thank you for this! I also have a lot of knee issues and had much reduction of muscles the last years. Trying to carefully train everything back.
Omg that would hurt my toes so bad lol❤
Try them with a strap or ring, Alex Leonidas has a good video on that.
Enjoyed this, will give it a try.
Thank you for this excellent presentation and illustrations!
Try assisted nordic curls with bands or straps too.
i can easily do and hold the full squat you showed and have no problem with body weight squats, but it feels like my toes are going to break when I rotate my knees forward to touch the ground(?).
Amazing stuff for skiers and snowboarders
Great video. Where can we get that support bar you are using, looks good.
Lebert Fitness
Use door way
Anything for psoas... I miss doing lunges😢
Nope. This would kill my bad knees.
Exactly, I came here looking for a knee saver and they hurt just watching!
I thought the same thing but decided to give it a try anyway, for the first couple weeks yes it hurt my knees, but then I noticed the pain in my knees started going away, and a few weeks later my pain was gone, I do three or four sets of these once a week just as he showed her in the vud and actually really enjoy doing them now, worked for me and I’m 61 years old and still very fit
@@jimmansi1187 Glad it worked for you. I'm very fit as well but I already know what this would do to my knees without even having to try it.
@@kevpageto be fair he doesn't suggest doing them with existing knee pain, it just said for stronger knees which it would probably give you. I suggest knees over toes guy if you want to address existing bad knees. Then maybe you can advance to this type of exercise after starting from a better foundation.
I just stopped by to look at his nice FEET! Oh, and by the way nice video and information. Carry on!
great info and will be implementing it! However I have a question! The Swiss Ladder behind you, do you have any vids on using that in your workouts? I built myself one and now don't really know what to do with it!
Interesting!! It seems, on the machines, my quads are much stronger than my hamstrings and glutes. I’ve been working to strengthen them so I’m more balanced. How can I check???
How about single leg sassy squat matt?
Wooooooo si$$y squats I'm gonna try this and see if I feel cute and Shit 🤣😂🤣😂
Hey there Matt. How are you? I haven't seen you on RUclips in a good while. Glad to see you making videos again.
Great 👍👍
Why would you transport that stuff with the type of vehicle that deals with law enforcement the most??
Can you do this with a teared meniscus? Normal squat and lunges gives to much presure on the knee
Wow!!! That was an amazing video, such great detail, informational and alternatives for the exercise......AHhhhhhh....subscribed!!!! Thank you.
What is that bar called?
Calisthenics gives you a calisthenics body, extremely average. I know way is it better than machines or weightlifting. It’s just silly and ultra easy.
No need to add these. Just push that pelvis forward on the way down in the regular squat, so knees go over the toes- instead of just sitting back into the movement like most do. You all overcomplicate this stuff.
Any recommendations for helping to heal Achilles tendinopathy on my left ankle? I’m right leg dominant and have been doing very slow and controlled seated and standing calf raises for months since the issue started and unfortunately it makes it worse and more irritated. Even simple walking is uncomfortable. Let me know what you think.
hey Gary, keep going, as a former sufferer of Achilles tendonitis I found red and infrared light stimulation an absolute game changer for me, After 1 week I went from writhing in pain after 1 jump on the beach volleyball court to 1h 45min into the game, and now, never. I'm not an affiliate marketer or anything. Just happy to share while I'm here on this earth. 660nm and 850nm wavelengths you want. I got mine from Red Light Rising in the UK their "Target Light" is a torch (not heat lamp) which I held twice daily to my achilles for 15 minute sesssions. It can be done my friend. Hope you find relief soon.
@@robgronbeck8862 Hi Rob. Thank you for the information. Luckily I have a mito pro 300 red light with these wavelengths. I’m blasting my achilles tendon as I write this for the next 20 min. I’ll give it a go daily for the next few weeks or so and hopefully have a speedy recovery!! Thanks again!!
awesome!!@@GB0066it did take me years to fully recover, and also had one session of shockwave therapy, at the highest setting!! Apart from that, continued to play beach volleyball, and ATG KneesOverToes guy's Zero program assisted to strengthen the lower body as well which I give credit to keeping my Achilles from aching. ;D go well!!
No matter what I do my body just does not move off of the floor :') it's like my knees are stuck to the ground
0:54 Step 1, proficiency at being in a catchers position, check. Prerequisite step, be a catcher, and that's why you have bad knees in the first place, also check. Curious now if this will be a solution for me or if this is foreshadowing for more pain to come.
Yeah my knees hurt even more after just watching this. Catcher knee issues should be overly inflamed from this kind of movement. Maybe it could help with the 4 grade 2 ligament tears I have across both knees, but my even weaker link will have me bowing out of this one.
A bit like a vertical leg extension
Hasn’t knees over toes guy show that your comment means your out of touch “teaching” incorrect ideas?
What if my jeels don't touch floor on deep squat? I end up on my toes.
thanks
Nice video! Love the thorough explanation. New subscriber here.
Where did you get the rack set up for the sissy squats?
Use door way
Thanks, Matt! I will give these a try.
You need to have links on 2hat equipment and where to purchase 5hem
Amazing, thx!
A similar concept I stumbled upon is reverse Nordic curls
Where can I get a bar like the one you have in this video?
I apologize but where can we buy your book? I could not find it.
This immediately helped my knee pain. Thanks!
Why are they called sissy squats?
good video, thanks a lot
Sisy squats; not sissy
That was killing my toes!
That looks like it works 👍🏾👍🏾
I love the fluctations in your speaking voice and enunciations.
Btw, thanks... definitely going to try to be the best at sissying.
I am scared to do it . Knee issues.
Great tips as always Matt! So glad I got to meet and train with you at that PCC Denver 2018!
Slurp slurp😂
how will this effect people with achilles tendinitis?
Tq
He is like a bald Matt Damon 😅
+
How about natural leg extensions too?
Great exercise! Is there a reason that you speak with long spaces in your sentences?
do the hamstrings and groin next! Thanks!
you talk too much!
Love this! What if my ankles pop up during my squats? Is the sissy squat too advanced for me if my ankles pop up during squatting?
If I understand you correctly and you are unable to keep your heels on the ground during a regular deep squat, you could benefit from an increased range of motion but it shouldnt prevent you from doing this exercise