Weighted Sissy Squat

Leg | Etc | Difficulty
Hard

Hold a weight plate firmly against your chest, and stand while lightly holding a fixed support such as a pole or machine handle with one hand to prepare. Place your feet closer than shoulder-width apart and keep your heels firmly on the floor.
Maintain an upright torso and, without pushing your hips back, slowly lower yourself by driving your knees forward as your entire body leans backward in a straight line.
Keep the feeling that your knees, hips, and shoulders remain aligned in one straight line.
Lower until you feel strong tension in your quadriceps, then
exhale as you extend your knees using the strength of your quadriceps to return to the starting position.
Throughout the entire movement, minimize hip involvement and focus on knee extension.

Leg | Kettlebell | Difficulty
Hard