Sit Squats

How to do the Sit Squats

1. Stand with your feet shoulder width apart. This will be your starting position.
2. Begin the movement by flexing your knees and hips, sitting back with your hips.
3. Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position. Repeat for 5-10 repetitions.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abductors, glutes, hamstrings
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Seated Box Jump Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Harder than the Sit Squats

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Sit Squats work?

The Sit Squats primarily works the quads, with the abductors, glutes, and hamstrings as secondary movers. Frog Hops, Alternate Leg Diagonal Bound, and Box Squat with Bands train the same muscle, across 9 equipment types.

What equipment do you need for the Sit Squats?

None — the Sit Squats is bodyweight, so it works at home, in a hotel room or outdoors. Frog Hops and Alternate Leg Diagonal Bound also need nothing.

Is the Sit Squats suitable for beginners?

Yes, the Sit Squats is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Similar exercises

Frog Hops Bodyweight Alternate Leg Diagonal Bound Bodyweight Box Squat with Bands Barbell Box Squat with Chains Barbell Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight