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Sit Squats

QuadsOtherBeginner
Sit Squats — start position
Start
Sit Squats — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryAbductors, Glutes, Hamstrings

How to do it

  1. 01

    Stand with your feet shoulder width apart. This will be your starting position.

  2. 02

    Begin the movement by flexing your knees and hips, sitting back with your hips.

  3. 03

    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.

In the app

Sit Squats appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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