How to perform Bodyweight Sissy Squat with proper form

Setup

1. Starting Position: Stand upright with feet shoulder-width apart.
2. Core Engagement: Tighten your core for stability.

Execution

1. Lift Heels: Rise onto your toes, lifting your heels off the ground.
2. Knees Forward: Bend your knees and allow them to move forward over your toes.
3. Maintain Posture: Keep your torso upright and maintain a straight line from your head to your knees.
4. Lowering Phase: Descend while keeping your heels lifted and your knees tracking over your toes, ideally lowering your body until your thighs are parallel to the ground or lower.
5. Return: Push through your toes to return to the starting position while keeping your body aligned.

Tips

• Balance: Utilize a wall or support for balance initially if needed.
• Mobility: Ensure your ankles and knees are mobile to prevent injury.
• Control: Perform the movement slowly to improve strength and stability.

Common Mistakes

• Heels Down: Avoid letting your heels touch the ground during the squat.
• Leaning Forward: Keep your torso upright; do not lean excessively forward.
• Knees Inward: Ensure knees are aligned with your toes to prevent strain.

Benefits

• Strengthens quads, improves balance, and enhances ankle flexibility.