How to Do Bodyweight Kneeling Sissy Squat

Bodyweight Kneeling Sissy Squat is a quads exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bodyweight Kneeling Sissy Squat

  1. 01Kneel on a padded surface with the torso upright and knees hip-width apart.
  2. 02Engage the glutes and core to create a rigid line from the knees to the crown of the head.
  3. 03Inhale and lean the torso backward, allowing the knees to push forward while the hips remain extended.
  4. 04Descend until the quads reach maximum tension or the heels almost touch the glutes.
  5. 05Exhale and drive the knees into the floor to return to the starting vertical position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Kneeling Sissy Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid sitting back on the heels by maintaining a straight line from the knees to the shoulders throughout the entire descent.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Kneeling Sissy Squat questions

What muscles does Bodyweight Kneeling Sissy Squat work?

Bodyweight Kneeling Sissy Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Bodyweight Kneeling Sissy Squat correctly?

Kneel on a padded surface with the torso upright and knees hip-width apart. Engage the glutes and core to create a rigid line from the knees to the crown of the head. Inhale and lean the torso backward, allowing the knees to push forward while the hips remain extended. Descend until the quads reach maximum tension or the heels almost touch the glutes. Exhale and drive the knees into the floor to return to the starting vertical position.

What is the A90 coach tip for Bodyweight Kneeling Sissy Squat?

Avoid sitting back on the heels by maintaining a straight line from the knees to the shoulders throughout the entire descent.

Is Bodyweight Kneeling Sissy Squat suitable for beginners?

Bodyweight Kneeling Sissy Squat is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Kneeling Sissy Squat?

No. Bodyweight Kneeling Sissy Squat is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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