Step by step instructions, muscle activation and variants for the Bodyweight Kneeling Sissy Squat.
A challenging bodyweight exercise performed from a kneeling position that isolates the quadriceps through a deep knee flexion. By leaning back from a tall kneeling position while keeping the hips extended, the movement places intense stress on the quadriceps through a long range of motion.
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The Bodyweight Kneeling Sissy Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.