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Sit Squats

Sit Squats is a beginner bodyweight stretching that mainly works your quads, with help from your abductors (outer hips), glutes and hamstrings.

💪 Quads🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
Sit Squats: starting position
Starting position
Sit Squats: end position
End position

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

Primary: QuadsSecondary: Abductors (outer hips)Secondary: GlutesSecondary: Hamstrings

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Sit Squats alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the sit squats work?

It mainly works your quads; your abductors (outer hips), glutes and hamstrings assist.

How many sets and reps of sit squats should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the sit squats good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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