A sissy squat machine is a piece of exercise equipment designed to specifically target and isolate the muscles in your quadriceps, particularly the vastus medialis obliquus (VMO). The machine allows you to perform sissy squats, a type of squatting exercise that emphasizes the quadriceps while minimizing the involvement of other muscle groups. Here's how the sissy squat machine typically works: Structure: The machine consists of a padded platform or footrest to support your feet, a set of knee pads, and a frame to hold everything together. Starting position: Begin by standing on the footrest with your feet shoulder-width apart, facing away from the machine. Your heels should be raised, and your toes should rest on the platform. Adjustments: Set the knee pad height according to your comfort level. The knee pads should sit just above your calves, securing your lower legs in place. Descending: Slowly lean back while keeping your upper body straight, and lower your body down by bending your knees. Focus on using your quadriceps to control the movement and maintain balance. Squat depth: Lower yourself until your thighs are parallel to the ground or as far as you can comfortably go without straining your knees. Ensure your knees are tracking in line with your toes. Ascending: Push through your heels and extend your knees, returning to the starting position. Keep your core engaged and maintain control throughout the movement. Sissy squats performed on the machine can be challenging due to the increased emphasis on the quadriceps. It is important to start with lighter weights or resistance and gradually increase as you become comfortable and proficient with the exercise. As always, before starting any new exercise program or using unfamiliar equipment, it is recommended to consult with a fitness professional or trainer to ensure proper form and technique.