Bodyweight Kneeling Sissy Squat
Expert Advice
Keep your core engaged and hips forward to avoid putting unnecessary pressure on your knees and to maximize quad engagement.
How-to-do Steps
- Kneel on the ground with your feet secured under a stable surface or held by a partner.
- Lean back slowly, keeping your body straight from knees to head.
- Lower your body as far as you can while maintaining control, then use your quads to return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Bodyweight Kneeling Sissy Squat primarily targets the Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bodyweight Kneeling Sissy Squat work?
Bodyweight Kneeling Sissy Squat primarily targets the Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Kneeling Sissy Squat?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bodyweight Kneeling Sissy Squat suitable for beginners?
Bodyweight Kneeling Sissy Squat is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
