Place feet under lower padded bar with calves against upper pads. Cross arms and touch shoulders or place arms out straight in front of shoulders.
Allow body to fall backwards by bending knees. During descent, gradually bend hips, yet keep chest high and don't allow torso to angle forward. Lower body until back of thigh is against upper pad. Rise to original position by extending knees and hips while keeping shoulders behind hips. Repeat.
Keep chest high and shoulder behind hips, preventing torso to angle forward. If upper pad is too high, it can obstruct range of motion, and possibly create abrupt forward dislocating forces on knee, particularly if descent is not controlled. In contrast, inadequate support will be provided if upper pad is too low.
Synergists and Dynamic Stabilizers are only activated if torso becomes upright or angles slightly forward. If this happens, Antagonist Stabilizer becomes Stabilizer and listed stabilizers are no longer significantly involved.
Also see Sissy Squat performed without apparatus.
Exercise can be performed with torso angled slightly forward until confidence is achieved. At which point, exercise can be practiced with torso progressively more upright, then with shoulders progressively behind hips. Placing arms out straight, in front of shoulders may make movement only slightly easier.
Secure weight plate high on chest.
Synergists (see comments)
- Rectus Abdominis
- Tensor Fasciae Latae
- Adductor Longus
- Adductor Brevis
Dynamic Stabilizers (see comments)
Antagonist Stabilizers (see comments)