Sissy Squat

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The Sissy squat is a bodyweight exercise that primarily targets the quadriceps.

It engages the quads by placing the body in a position that emphasizes knee flexion.

Stand with your feet shoulder-width apart, toes pointing forward.
Place your hands on your hips or extend them forward for balance.
Slowly lower your body by bending your knees and pushing your hips back.
Continue lowering until your thighs are parallel to the floor or as far as you can comfortably go.
Push through your heels to return to the starting position, keeping your back straight and core engaged.

Start with proper warm-up exercises to prepare your body for the intense quad engagement of the Sissy squat.
Stand with your feet shoulder-width apart, toes pointing forward, and keep your core tight throughout the exercise.
Lower your body by bending your knees while keeping your heels on the ground, feeling the stretch in your quads.
Engage your quads and push through your heels to raise your body back up, focusing on the contraction in your quads.
Keep your torso upright during the entire movement to maximize the quad activation and avoid strain on your lower back.
As you progress, you can increase the difficulty by holding a dumbbell or wearing a weighted vest while performing the exercise.
Remember to breathe steadily throughout the exercise, inhaling on the way down and exhaling on the way up.