Bodyweight Kneeling Sissy Squat

Muscles worked

Setup

1. Kneel on a soft mat or padded surface with your knees hip-width apart.
2. Position your torso upright so there is a straight line from your knees through your hips to your shoulders.
3. Place the tops of your feet flat on the floor behind you.
4. Cross your arms over your chest or hold them straight out in front of you for balance.

How to do it

1. Inhale and slowly lean your entire torso backward by hinging only at the knees, keeping your hips fully extended.
2. Lower yourself as far as possible while maintaining a rigid line from your knees to your head, aiming for a deep stretch in the quads.
3. Exhale and drive your shins into the floor to pull your body back to the starting upright position.
4. Maintain a slow, controlled tempo, specifically focusing on a 3-4 second lowering phase.

Form checklist

• Keep your glutes squeezed tight to prevent your hips from hinging or sitting back.
• Maintain a neutral spine and engaged core to protect the lower back.
• Ensure your knees remain parallel and do not flare outward during the descent.
• Stop the descent if you feel any sharp pain in the knee joint; focus on muscle tension instead.

Pro tips

• Focus on the 'stretch-mediated hypertrophy' by pausing for one second at the bottom of the movement where the quads are most elongated.
• Think about pushing your shoelaces into the floor to initiate the upward phase, which helps engage the rectus femoris more effectively.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase the resistance.
• Extend your arms overhead during the descent to lengthen the lever arm and increase the torque on the quadriceps.

Frequently asked

What muscles does the bodyweight kneeling sissy squat work?

The bodyweight kneeling sissy squat primarily targets the quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the bodyweight kneeling sissy squat?

The bodyweight kneeling sissy squat requires no equipment — just your body weight.

Is the bodyweight kneeling sissy squat good for beginners?

The bodyweight kneeling sissy squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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