Bodyweight Kneeling Sissy Squat
Description
The bodyweight kneeling sissy squat is a kneeling variation of the sissy squat. From a kneeling position with feet planted on the floor behind, you lean back while keeping the hips pressed forward, hinging only at the knees. The position creates extreme knee extension under load that brutally isolates the quads.
Muscle Group
Equipment Required
Bodyweight Kneeling Sissy Squat Instructions
- Kneel on the floor with knees padded and feet planted behind you.
- Press your hips forward and squeeze your glutes.
- Brace your core and stand tall through the torso.
- Place your hands on your hips or extend them forward for balance.
- Slowly lean your torso backward by hinging only at the knees.
- Keep the hips and torso in a straight line.
- Continue until you feel a deep stretch in the quads.
- Drive back up to the upright position by squeezing the quads.
Bodyweight Kneeling Sissy Squat Form & Visual
Bodyweight Kneeling Sissy Squat Benefits
- Brutal quad isolation
- Builds quad size and strength
- No equipment required
- Knees-only hinge pattern
- Strong stretch on the quads
- Useful for quad specialization
Bodyweight Kneeling Sissy Squat Muscles Worked
- Quadriceps (rectus femoris primarily)
- Hip flexors
- Hip flexors
Bodyweight Kneeling Sissy Squat Variations & Alternatives
- Sissy Squat
- Standing Sissy Squat
- Bodyweight Squat
- Spanish Squat
