Sissy Squat

Stand straight with feet shoulder-width apart. Grasp the frame or stand with one hand. With the other hand, take the disk and press it against your chest, as shown in the figure. This will be your starting position. Hold onto the bar with one hand to maintain balance. Bend your knees and slowly lower your torso down as you inhale. Don't push your pelvis back. Keep moving until your knees are at a right angle. Hold this position for a few seconds. After a pause, tighten your thigh muscles and as you exhale, rise, returning to the starting position. Complete the required number of repetitions. Caution: Avoid this exercise if you have knee injuries. Variations: If this is your first time doing the exercise, grasp the rack with both hands without using the disc yet.