Deficit Sissy Squat

GymDaze demonstration

Watch Deficit Sissy Squat

Technique

How to perform Deficit Sissy Squat

1. Stand on a stable box with enough clear space for your knees to move forward and below its edge; use a nearby squat rack for light hand support if needed.
2. Raise your heels and keep the balls of your feet supported.
3. Bend your knees forward while leaning your trunk and thighs backward together, keeping your hips relatively extended rather than sitting back.
4. Lower only through the range you can control without losing your foot support.
5. Extend your knees to bring your body back upright, using any hand support for balance rather than pulling yourself up.
6. Reset your balance before the next repetition.

Programming relevance

Muscles involved

Primary targets: Rectus Femoris, Vastus Lateralis, Vastus Medialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.