Bodyweight Standing Sissy Squat

1. Stand upright with your feet around hip-width apart. If required, hold onto a stable object like a squat rack or pole for balance.

2. Lock your hips into position and gently contract your core to maintain stability throughout the movement.

3. Slowly lean back, keeping your body straight from your knees to your shoulders, transferring your weight onto your toes and lifting your heels off the ground.

4. Continue leaning backwards and begin bending your knees to lower yourself down. Your body should remain straight, forming a slight reverse "C" curve.

5. Lower down as far as you can maintain balance and control without falling. The thighs should bear the load and you'll feel it intensively in your quadriceps.

6. Hold the bottom position for a moment, then press firmly through the balls of your feet, extending your knees and returning to the upright starting position.

7. Repeat for the desired number of repetitions and sets.

Note: This exercise requires good balance and control, and it places a lot of tension on the knee joints and quadriceps. Beginners or those with knee issues should proceed with caution or consider a different exercise. It's imperative to maintain correct form throughout to prevent injury.

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