1. Start Position: Inhale as you slowly squat, bending from your knees only.
2. Middle Position: Continue to squat, keeping your knees aligned with your toes and your back straight. Look straight ahead.
3. End Position: Squat until your upper thighs are parallel to the floor. Hold for 1/2 a second.
4. Return to Middle: Exhale as you slowly return to starting position.
5. Return to Start: Do not lock out your knees. Hold for 1/2 a second, squeezing your glutes. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Get on the sissy squat.
• Note: Some manufacturers have height and foot adjustments; others do not. If adjustable, adjust the height of the pad so that it is slightly lower than your knees. Make sure that you can comfortably bend from your knees.
• Gripping a dumbbell in each hand, position your arms at your sides. Do not lock out your elbows. Palms face in.
• Stand with your back straight, head aligned with your spine and knees slightly bent.

1. Throughout the entire range of motion:

   • Keep your back straight and perpendicular to the floor.
   • Keep your head aligned with your spine.
   • Keep your arms at your sides. Do not lock out your elbows.
   • Look straight ahead.

2. At start position, do not lock out your knees.

3. At end position, never let your thighs go lower than parallel to the floor.

   • Do not perform if you feel discomfort in your knees or lower back.