Legs · Bodyweight
Bodyweight Kneeling Sissy Squat
How to do the bodyweight kneeling sissy squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Kneel on a pad with your knees down and toes tucked or feet anchored. Keep your torso and hips locked in a straight line as you lean back from the knees, lowering your shoulders toward the floor behind you. Drive through your quads to pull yourself back upright.
- 1A deep stretch and strong burn down the front of your thighs
- 2Hips fully extended so your body stays in one straight line
- 3Quads pulling you back up under control
Common mistakes
- Do not hinge at the hips or let your butt drop back
- Avoid leaning back faster than your quads can control
- Do not let your knees cave inward
Muscles worked
The bodyweight kneeling sissy squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the bodyweight kneeling sissy squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.