Resistance Band Kneeling Sissy Squat

Muscles worked

Setup

1. Anchor a heavy resistance band to a power rack at chest height and loop it around your upper back, under your arms.
2. Kneel on a padded mat facing away from the anchor point with knees hip-width apart.
3. Tuck your toes into the floor and engage your glutes to create a straight line from your knees to your head.

How to do it

1. Inhale, brace your core, and slowly lean your entire torso backward by hinging only at the knees.
2. Lower yourself as far as possible while maintaining a rigid spine and extended hips, feeling a deep stretch in the quads.
3. Exhale and drive your shins into the floor to pull yourself back to the vertical starting position.
4. Maintain a controlled tempo, taking 3 seconds to lower and 1 second to return to the top.

Form checklist

• Keep your hips fully extended; do not sit back toward your heels.
• Maintain a straight line from your knees to your shoulders throughout the entire rep.
• Keep your core braced to prevent your lower back from arching as you lean.
• Ensure the movement is driven entirely by the knees, not by swinging the arms or hips.

Pro tips

• Focus on 'pushing your knees forward' as you lean back to maximize the tension on the distal quadriceps near the knee.
• Squeeze your glutes as hard as possible to stabilize the pelvis and protect the lumbar spine.

Make it harder

• Use a thinner resistance band to provide less assistance during the ascent.
• Hold a light weight plate or dumbbell against your chest to increase the demand on the quads and abdominals.

Frequently asked

What muscles does the resistance band kneeling sissy squat work?

The resistance band kneeling sissy squat primarily targets the quadriceps, and also works the adductors and hamstrings as secondary muscles.

What equipment do you need for the resistance band kneeling sissy squat?

The resistance band kneeling sissy squat uses resistance band.

Is the resistance band kneeling sissy squat good for beginners?

The resistance band 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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