Sissy squat

Proper Position

• Stand with your feet hip-width apart.
• Keep your back straight, core engaged, and arms either by your sides or in front of you for balance.
• If needed, use a stable support (like a wall or bar) to help maintain your balance.

Movement

1. Rise onto the balls of your feet, keeping your heels slightly lifted off the ground.
2. Bend your knees and lean your torso slightly backward while keeping your thighs aligned with your feet.
3. Lower yourself slowly until your knees form an acute angle or you feel tension in your quadriceps.
4. Slowly return to the starting position by pushing through the balls of your feet.
5. Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower yourself.
• Exhale as you return to the starting position.

Tips

• Focus on controlled movements to maximize quadriceps activation and avoid straining your knees.
• Keep your pelvis stable and avoid arching your back.
• If you’re a beginner, start with a smaller range of motion and gradually increase it as you gain strength and balance.
• Use a support for stability if necessary, especially when starting out.