Bodyweight Wall-Supported Half Sissy Squat

Starting Position:

• Stand facing a wall, about one foot away from it.

• Place your hands on the wall at shoulder height, gripping it lightly for support.

• Keep your feet hip-width apart for balance, with your toes pointing slightly outward.

Lowering Phase:

• Begin to bend your knees and lower your body toward the ground.

• As you lower down, keep your heels on the ground and your back straight.

• Aim to lower your hips until your thighs are almost parallel to the floor, or as low as comfortable while maintaining good form.

• Ensure that your knees do not go beyond your toes.

Holding Position:

• At the bottom of the squat, pause for a moment while maintaining balance.

• Engage your core throughout the movement to stabilize your body.

Rising Phase:

• Press through your heels to begin lifting your body back to the starting position.

• Straighten your knees and return to the upright standing position.

• Maintain a controlled movement, avoiding any bouncing or jerking motions.

Repetitions:

• Repeat the squat for 8-12 repetitions, working within your comfort zone.

• Use the wall for balance and support as needed throughout the exercise.

Tips:

• Keep your head up and eyes forward as you squat to help with balance.

• If you feel any discomfort in your knees, reduce the range of motion or take a break.

• This exercise can be progressively modified by adding weights or increasing the depth of the squat as strength improves.