Sissy Squat

Setup

1. 01Stand with feet hip width apart, near a post or upright to hold if needed.
2. 02Rise onto the balls of the feet or keep heels light.
3. 03Squeeze the glutes so the hips stay extended.
4. 04Brace the trunk so the body moves as one rigid line.

Execution

1. 01Bend the knees and let them travel forward while leaning the torso back.
2. 02Keep the hips extended so shoulders, hips, and knees form one line.
3. 03Lower as far as knee comfort and control allow.
4. 04Drive the balls of the feet into the floor to return to standing.

Checkpoints

• -Hips stay locked out; no sitting back into a normal squat.
• -Torso and thighs stay in one straight line throughout.
• -Knees track straight over the toes.
• -The descent is slow and tension never leaves the quads.

Common mistakes

• -Breaking at the hips and turning it into a partial squat.
• -Dropping too deep too soon and straining the knees.
• -Losing balance backward instead of using light hand support.
• -Rushing the eccentric.