Rack Assisted Deep Deficit Sissy Squat

This is an advanced knee over toe exercise that greatly stresses the knees and quads. It also works big toe and ankle mobility as well. Set up a box outside or inside of a squat rack so that you can hold onto the uprights that are in front of you. Spot yourself with open hands so you can slide up and down the supports as needed. Start with a calf raise lifting the heel as much as possible. While keeping the hips as straight as possible, shoot the knees forward and lower yourself as much as possible or until your knees rest on the ground. Using your arms as an assist, push off the toes until you return to a standing position.

Trainer Tip: I have been performing knee-over-toe exercises for years so it took me a while to build up to this. Use a much lower box and work your way down over time. This exercise should be uncomfortable with knee pressure NOT PAIN, being felt. These are not for everyone and should be performed with caution.