This Sissy Squat is a good exercise for working the complete body, especially the muscles of the quadriceps and buttocks. Its a great exercise for both snow and water skiing.
Attach a strong piece of rope around a secure object, ideally at around chest level, holding the rope with both hands at arms length.
Commence the exercise with your legs straight, feet close together, leaning back, using the support of the rope to prevent you from falling back.
Smoothly squat down, whilst raising your hips up, aiming to take your back to an almost parallel position to the floor.
Hold in this outstretched position for 1 – 2 seconds prior to returning back up to your straight leg position.
Focus on using your legs muscles to lift yourself up, using your arms to prevent yourself falling back, rather than pulling up with your arms.
You may decide to work with a wide foot stance, or begin the exercise by simply lowering down in a lean back position with your heels on the floor.
Make sure that both the rope, and the object you're securing it around, are strong enough to take the strain placed upon them.
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.
Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet
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