Sissy Squats ~ This exercise is a very specialized movement that is designed to work the lower thigh area. Because of the unusual angle at which this exercise is performed, this movement is done with no weight or only moderate poundage.
Personally, I feel this movement is great for those of you with bad knees who wish to continue squatting but cannot do traditional squats.
The basic muscle groups exercised are the lower back, glutes (butt), hamstrings, front thighs, and calves. However, this movement really hits the lower, front thighs which is the primary muscle group of this exercise.
There are a variety of ways to do this exercise. I prefer to keep one hand stabilized on the dumbbell rack or a bench, or I'll use a towel. The point is to make sure you are balanced throughout the entire movement.
Position for the sissy squat
1. Adopt a position with your feet about 18 inches apart.
2. I usually use a towel but you can use a rope and hook it around a pole or something similar. Now, you can also use one arm and hold onto the pole as well. Let your comfort levels guide you.
Execution of the sissy squat
1. Rise up on your toes, and lower into a squat while leaning as far back as possible.
2. The point to bear in mind is to keep your thigh and torso in the same plane throughout the exercise.
Get off the scale and get your nude booty in front of the mirror. It may not be your favorite household item, but the mirror is truly your best ally when it comes to noticing your weight-loss progress. Unfortunately, it’s difficult for many women to wean themselves off of the bathroom scale because it gives them what seems like "direct" feedback. But consider this: The scale does not differentiate between your body’s lean mass and fat mass. So, if you’ve been working out for two weeks and the number on the scale has gone up, don’t freak out. You’ve most likely gained muscle mass as you’ve lost fat mass, and you may even be retaining water, all of which add to that higher number. 
My sweet late husband was always saying...A woman can always look good in clothes or hide flaws in her jeans, but the true test is get her in a "Bikini" and see what's really happening? I would laugh...but I knew he was right! He was bias when it came to me and of course my biggest fan. He would tell his friends he married me because I looked good in a bikini...LOL I was taught early on by not only my late husband but my brother to use the mirror as my visual scale instead of using the traditional weight scale. If you are naked, in a bikini or bra and panties... you can really visually see your body in the mirror and see exactly whats happening good or bad with your body.
If you struggle to wake up for your morning workout, do the following as soon as the alarm goes off: Sit up in bed and clap your hands strongly. With each breath you take, clap again. The palms of your hands have more nerve receptors than almost any other part of your body. Clapping them together creates a neurological jolt that literally stimulates your brain. 
