Sit Squats
The Sit Squats targets the Quadriceps and suits beginner-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abductors and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Sit Squats work?
The Sit Squats primarily works the Quadriceps. Secondary muscles include the Abductors, Glutes, Hamstrings, which assist during the movement.
Is the Sit Squats good for beginners?
Yes, the Sit Squats is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Sit Squats?
The Sit Squats requires minimal equipment and can be performed in most gym settings.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.