When discussing time efficient lower body workouts, the sissy squat and the split squat often emerge as standout exercises. These movements not only contribute to muscle growth and strength, but they also enhance mobility and overall functional performance. However, before we get into this, it’s crucial to note that the sissy squat is a more advanced exercise, requiring a certain level of strength, balance, and mobility. Before attempting this move, one should build a solid fitness foundation with tried and tested basic compound movements, such as regular squats, lunges, or step-ups. These foundational exercises can help you develop the necessary lower body strength, balance, and stability required for more complex exercises like the sissy squat. Once you’re comfortable with these basic movements, the sissy squat can provide an intense, quad-focused workout. The exercise requires you to stand tall, tuck your chin to chest, push your hips forward, and slowly lower your body backwards, keeping your feet grounded and lowering your knees towards the ground. The blend of control, balance, and strength needed for this exercise creates a challenging but rewarding workout. On the other hand, the split squat is a versatile exercise that targets multiple muscle groups, from the glutes and hamstrings to the quads and hip flexors. Start by stepping one foot forward and lowering your body until your front knees are past your toes (if you’re a beginner start with your knee at a 90-degree angle and progress from there), then push back up, with control, to the starting position. This exercise effectively enhances strength, mobility, flexibility, stability, and balance. Incorporating the sissy squat and split squat into your fitness regime can drastically improve lower body strength and mobility. Whether you’re a pro athlete or just starting your athletic performance journey, these exercises can be powerful tools for developing a strong and flexible lower body, provided they’re approached with the right preparation and respect for their intensity. Try adding this superset into your next session and let the gainz begin! #quads #legday #legsworkout #mobilitytraining #phasesix - @jay.rose.phase6