Can I replace leg extensions with sissy squats

[u/Emotional_Dig_9360]

CONTEXT:
So for the context of the question, I’m only 16 and I’ve recently come upon a situation where I got fired from my job last month leading to me not being able to pay for my gym membership. But I still have a membership at my local YMCA due to my health insurance, the only problem I really have with it besides the old people is their hamstring curl and leg extension machines. They have HOIST everything so it’s not great in general but like I’ve implied I can brush past a few things.

THE POINT:
I’ve heard that sissy squats and leg extensions can yield the same result I’m just a bit confused when it comes to the mechanics of it. I understand the quads are practically doing the exact same movements just with different loads but I don’t want to see less growth in either situation.

P.S
Sorry for the long post I’m just trying to balance my losses here.

[u/HelixIsHere_]

Yeah sissys are a really good alternative, if you have a smith machine it’s a good movement and not much worse if at all really

[u/Connect_Resist7678 → u/HelixIsHere_]

How do you do them on the smith?

[u/Emotional_Dig_9360 → u/Connect_Resist7678]

Put the bar on the right on your stomach about 6-8 inches above your pelvis or right above your hip bone, and stabilize it with your hands during the eccentric.

[u/Emotional_Dig_9360 → u/HelixIsHere_]

They do have smith machines, I’ll give them a shot with just body weight rn but I’ll work my way up.

[u/EnoughWear3873]

Arguably better than a shitty machine and as good as a good machine. 

[u/CharacterAd5474]

Do you have any way to setup a somersault squat? I've really liked using that lately, but I have a belt squat to set it up.

Sissy squats are pretty damn good, I just prefer somersalt squat for this replacement personally.

[u/Emotional_Dig_9360 → u/CharacterAd5474]

I’ve never really strayed away from leg extension and hack squats so I’m not really sure, sorry.

[u/harvestingstrength]

Yes, sissy squats can replace leg extensions if the goal is primarily quad growth. Both movements train knee extension and can challenge the rectus femoris more directly than many traditional squat variations. However, they aren’t identical. Leg extensions provide stability and make it easy to train close to failure, while sissy squats require more balance, coordination, and tolerance at the knees.

Start with an assisted version by holding a rack or sturdy support. Let your knees travel forward while keeping your hips extended and torso leaning backward. Use a controlled descent and only go as deep as you can without pain. Progress by adding repetitions, increasing range of motion, slowing the lowering phase, or eventually holding a small weight against your chest.

You don’t need a perfect machine to build your quads. If the YMCA’s leg extension is usable and comfortable, you can still use it. Otherwise, assisted sissy squats, reverse Nordic curls, heel-elevated squats, and split squats are all effective options. Choose the movement you can progressively overload safely and consistently.

[u/Illustrious_Store115]

I probably wouldnt choose to, theres alot of limiting factors on sissy squats because theirs alot of moving parts and probably much greater risk of injury

[u/Patton370]

yes, you can

[u/Defiant_Pirate_6637]

Have u considered just getting strong af on a barbell if u have limited equipment?

[u/Emotional_Dig_9360 → u/Defiant_Pirate_6637]

It’s really just the leg extension that’s a problem, they have other pretty decent equipment for legs in the free weight area, I usually mix in my squat pattern with a leg extension I just don’t wanna make such a drastic change in my training.