weighted sissy squat

Stand with your feet shoulder-width apart and your toes pointing slightly outward. Hold a weight in front of your chest with both hands, or place a barbell across your upper back. Keeping your chest up and your core engaged, slowly lower your body down by bending at the knees and hips. Continue lowering until your thighs are parallel to the ground or as low as you can comfortably go. Pause for a moment at the bottom, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.