Step 1

Set the height of the calf pad so that it sits on your calf, just below your knees. Step into the sissy squat machine, placing your feet underneath the circular foot pads, ensuring that your feet are shoulder-width apart. This is your starting position.

Step 2

Inhale. Looking straight ahead, bend at both the hips and knees to shift your hips backwards. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips and that your knees remain in line with your toes.

Step 3

Exhale. Push through your heels and, using your glutes, quadriceps and hamstrings, extend your hips and knees to return to the starting position. Repeat for the specified number of repetitions.

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Upper Legs
Glutes
Advanced
Gym-based equipment
At-home equipment
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