Sissy Squats vs Leg Extensions
Sissy Squats vs Leg Extensions
Exercises which target the lower body, particularly the large muscles in the upper leg, are extremely important for helping gym-goers achieve any fitness goal. This is because using these muscles improves balance, posture, joint stability and longevity. There are many variations of exercises to choose from, ranging from squats through to deadlifts and Nordic curls. We’re going to compare two popular quad building exercises in this blog.
What is a Sissy Squat?
A sissy squat is a squat variation designed to focus on developing the quadriceps. This is because the quadriceps are kept under constant tension during the exercise. This can be a complex exercise, but it is made much simpler by using a sissy squat bench.
Sissy Squat Benefits
The Sissy Squat Bench will enable you to lean back into a sit-up position and increase the range of movement achieved at both legs which helps promote quadricep size and strength. To maximise the benefits, because the lower leg is stabilised, the quadricep is under constant tension.
What is a Leg Extension?
A leg extension is a seated exercise which also targets the quadriceps. A Leg Extension Machine provides a range of seat and knee pad adjustments. This is so you can add weight without placing too much pressure on your knees.
Leg Extension Benefits
Changing the weight in between sets is simple. This means performing drop sets to overload the quadriceps is easily achieved. The benefit of this is that you can frequently change the way the leg extension challenges your quadriceps so reaching a performance plateau is delayed.
What is the Difference Between a Sissy Squat and Leg Extension?
Using the sissy squat bench means your hands are free to hold dumbbells or a workout bag so the intensity can change to meet your goals (increase the weight to focus on muscle growth within a repetition range of 10 to 12 repetitions per set). Lastly, because you are standing throughout, your core strength is also tested.
In contrast, a leg extension is seated and is better suited for beginners. This is because you only need to think about flexing and extending your leg to the range permitted by the machine. Consequently, the leg extension is a safer option for those who are new to performing compound exercises. In addition, if you are recovering from injury or need to focus on amending muscular imbalances between each leg, the leg extension can provide a good option, by keeping one leg flexed whilst the other moves the weight.
In summary, if you are looking to change up your routine to increase the size of your quads then using a sissy squat is highly recommended. The leg extension is ideal for building a base level of strength in the upper leg before moving onto more complex exercises which require a greater level of skill to perform safely and effectively, but it can still provide benefits for intermediate and advanced gym-goers. While you're here, check out our range of Workout Benches.
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