Bodyweight Kneeling Sissy Squat

Positioning

1. Start Position: Begin by kneeling on the ground. Your knees should be placed shoulder-width apart, with your feet flat on the floor. You can keep your toes pointed slightly outward for better stability.
   
   2. Feet and Knees: Keep your feet flat and your toes pointing straight ahead. Make sure your knees are aligned with your feet.

2. Upper Body Position: Sit back on your heels, and keep your torso upright. Your core should be engaged.

3. Hand Placement: Place your hands behind your back for better balance.

Movement Instructions

1. Lowering Phase: Gently lean forward, allowing your body to shift weight towards your toes. Your knees should move forward as you lower your body towards the ground.

2. Depth: Lower yourself as far as comfortable, aiming to get your thighs parallel to the ground if possible. Ensure that your knees do not extend past your toes to avoid strain.

3. Pause: Hold the position at the bottom for a second or two, feeling the stretch in your quads.

4. Rising Phase: Push through your feet to return to the start position. Keep your core tight and your back straight as you rise, ensuring even weight distribution between both knees.

5. Repetitions: Perform 8-15 repetitions, rest briefly, and then repeat for 2-3 sets.

Tips for Beginners

• Start with a reduced range of motion if you find it difficult to lower yourself completely.

• Focus on your balance, and consider using a wall or stable object for support if needed.

• Make sure to breathe steadily throughout the movement; inhale while lowering and exhale while rising.