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Upper Legs · Body Weight
Bodyweight Kneeling Sissy Squat
Bodyweight Kneeling Sissy Squat is an advanced compound strength exercise that works the quads (upper legs), with the abdominals and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Abdominals · Rectus Abdominis, Obliques
- Hip Flexors · Iliopsoas
How to do Bodyweight Kneeling Sissy Squat
- Start in a kneeling position with your knees on the floor and your torso upright.
- Lean back slowly, keeping your body straight from your knees to your head, engaging your quadriceps.
- Return to the upright kneeling position, repeat the movement for the desired number of repetitions
Form tips
- Engage your core to maintain stability and prevent your lower back from arching.
- Keep your core engaged to stabilize your spine and prevent lower back strain.
- Focus on a smooth and steady movement to maintain balance and ensure proper form.
Bodyweight Kneeling Sissy Squat alternatives
More quads exercises
Bodyweight Kneeling Sissy Squat FAQ
What muscles does Bodyweight Kneeling Sissy Squat work?
Bodyweight Kneeling Sissy Squat mainly works the quads in the upper legs (Quadriceps Femoris). The abdominals and hip flexors work as secondary muscles.
What equipment do you need for Bodyweight Kneeling Sissy Squat?
None. Bodyweight Kneeling Sissy Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Kneeling Sissy Squat should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Kneeling Sissy Squat good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Bodyweight Kneeling Sissy Squat burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Bodyweight Kneeling Sissy Squat?
Other exercises for the quads include Dumbbell Supported Sissy Squat, Barbell Jefferson Squat, Barbell Overhead Squat and Barbell Jump Squat.
For developers
Use Bodyweight Kneeling Sissy Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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