Weighted Sissy Squat

1. Position yourself on the sissy squat machine, locking your ankles under the padded roller and resting your calves against the larger pad.

2. Stand tall with your feet roughly hip-width apart.

3. Hold a weight plate or dumbbell close to your chest, ensuring a secure grip.

4. Engage your core and keep your chest up throughout the movement.

5. Lean back slowly as you bend your knees and let your body descend towards the floor. Your hips should move forward while your upper body leans back, creating a backward arc with your torso. Keep your back straight and avoid any sharp bends at the waist.

6. Lower your body until your knees are significantly bent and you feel a strong contraction in your quads.

7. Press through the balls of your feet and drive your knees forward to return to the starting position.

8. Repeat the movement for the desired number of repetitions and sets.

Safety Tips: Warm up adequately before performing the exercise to prepare the muscles and joints. Add the weight gradually as you become comfortable with the mechanics to prevent strain or injury. A spotter or trainer's assistance is advised when attempting this exercise for the first time or increasing the weight. Cease the exercise immediately if you experience any sharp or unusual pain.

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