One move
Supported Sissy Squat
How to read ahead. Do to go one move at a time.
Hold a sturdy support, lean the torso slightly back while bending the knees and lowering the body, then drive back up. Isolates the quads with an upright posture. Fully supported and range-limited for safety.
Option. Tiny range first — just a few centimetres of knee bend. Elevate heels slightly on a book only if it feels better on the knees. Progress depth slowly over weeks. Bodyweight only; no added load until the pattern is effortless.
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1
Stand facing or beside a sturdy vertical support (doorframe, rack upright, or heavy chair). Grip it firmly with both hands or one hand.
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2
Feet hip-width, toes forward or slightly out. Soft knees. Brace the core lightly.
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3
Lean the torso a little backward while bending the knees and allowing the knees to travel forward over the toes. Keep the hips relatively high — this is not a regular squat.
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4
Lower only as far as the knees and quads feel comfortable and controlled. Heels stay down or only lightly elevated if that helps the movement.
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5
Drive through the mid-foot and quads to return to standing. Keep the support throughout.
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6
Start with 6–8 slow partial reps. Increase depth only when every rep feels solid and pain-free.