Sissy squat with a barbell

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Instructions

Proper Position

  • Place a barbell on your shoulders, as you would for a traditional squat, using a pronated grip (palms facing forward).
  • Position your feet hip-width apart, with your heels slightly elevated if needed (e.g., using weight plates under your heels) to improve stability and range of motion.
  • Keep your back straight, shoulders back, and core engaged.

Movement

  • Slowly lean your body backward while bending your knees, keeping your torso upright and hips aligned with your shoulders.
  • Lower yourself until your thighs are almost parallel to the floor or as far as your range of motion allows.
  • Push through your toes to return slowly to the starting position, maintaining control throughout.
  • Repeat the motion for the desired number of repetitions.

Breathing

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