Sissy Squat Bodyweight

1. Stand with your feet hip width apart, holding onto something stable for balance if needed.
2. Rise up onto the balls of your feet.
3. Bend your knees and lean your torso backward at the same time, keeping a straight line from your knees to your head.
4. Lower down until your thighs are close to vertical or as far as your knees and balance allow.
5. Keep your hips extended throughout, avoiding any bend at the waist.
6. Pause briefly at the bottom, feeling the stretch and tension through the front of your thighs.
7. Press through the balls of your feet and straighten your knees to return to standing.
8. Perform 6 to 10 reps, holding onto support more heavily at first while you build the strength and balance for this movement.

Common Mistakes

• Bending at the hips: Folding forward at the waist turns the exercise into a regular squat and takes tension off the quads. Keep your hips extended and lean back from the ankles instead.
• Going too deep too soon: Dropping into a full range before you have the knee and ankle strength can strain the joints. Build up your depth gradually as your control improves.
• Letting the heels touch down: Dropping your heels to the floor mid-rep removes tension and changes the mechanics. Stay up on the balls of your feet for the entire set.
• Skipping the assisted version: Attempting this unsupported before you are ready leads to falling backward. Hold onto a rack, pole, or bench edge until your balance and strength are solid.