Sissy Squat with a Barbell

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.