Bodyweight Kneeling Sissy Squat
How to do it
Starting position
- Kneel on a mat with your knees hip-width apart.
- Place the tops of your feet flat on the floor and relax your ankles.
- Keep your torso upright so your body forms a straight line from your knees to your shoulders.
- Bring both arms in front of your chest or extend them to the sides for balance.
Movement
- Without pushing your hips back, keep a straight line from your knees to your shoulders and lean your entire body back.
- Lower only to the point where the front of your thighs feels tight.
- Return your body upright using the front of your thighs.
- As you come up, do not arch your lower back; maintain a straight line.
Breathing
Inhale as you lean back, exhale as you come up.
Cautions
- If your hips sink toward your heels, you're just sitting down instead of working your quads.
- If you feel a sharp pain in the front of your knee, reduce the range of motion, and if it still hurts, stop.
- If you arch your lower back, it puts stress on your lower back instead of your quads.
- At first, place a cushion behind you and only lower down until you touch it.
Exercise info
| Primary muscles |  Quads |
|---|---|
| Secondary muscles | Abs |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
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Representative exercise: Bodyweight Kneeling Sissy Squat
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.