Setup & Positioning
"Stand tall with feet hip-width apart. You can hold onto a stable object (like a squat rack post) or keep hands on your hips for balance. Engage your core and stand tall before starting the descent."
Key point: “The movement comes from leaning back and bending the knees, not hinging at the hips.”
Execution (Bodyweight Version)
"Rise onto the balls of your feet, then slowly bend your knees forward while leaning your torso back in a straight line from head to knees. Lower as far as you can control—ideally until your knees form about a 90-degree angle—then press through the balls of your feet and extend your knees to return to standing."
Execution (Weighted/Progressed Versions)
- Plate or Dumbbell Held at Chest: Adds resistance while keeping balance.
- Behind-the-Back Hold: Hold a plate or dumbbell behind you for an increased challenge and to counterbalance.
- Sissy Squat Bench/Machine: Use a dedicated sissy squat bench for support and deeper range of motion.
Body Alignment Cues
- Head/Neck: Neutral, eyes forward.
- Shoulders: Stay back, chest lifted.
- Core: Braced throughout—avoid arching.
- Knees: Drive forward in line with toes.
- Hips: Keep extended—don’t hinge forward like a regular squat.
Where You Should Feel It
- Quadriceps intensely engaged throughout the motion
- Core working to stabilize the backward lean
- Calves assisting with balance on the balls of your feet
Where You Shouldn’t Feel It
- Sharp knee pain (common if moving too fast or too deep without control)
- Lower back strain from overarching
- Ankles collapsing inward from poor balance
Breathing
"Inhale as you slowly lower into the squat, exhale as you extend your knees and rise back up."
Common Mistakes to Avoid
- Collapsing forward at the hips—turns it into a regular squat.
- Dropping too quickly instead of controlling the descent.
- Letting knees collapse inward.
- Using too much weight before mastering balance and control.
