Deficit Sissy Squat

Technique

How to perform Deficit Sissy Squat

1. Standing upright on a box, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack if needed.
2. This is your starting position.
3. As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward.
4. Inhale as you go down and stop when you cannot control a deeper descent, ideally below the edge of the box.
5. Hold the stretch position for a second.
6. After your one second hold, use your thigh muscles to bring your torso back out of the deficit to the starting position.
7. Exhale as you move up.
8. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Deficit Sissy Squat

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.