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.
How to program the Sit Squats
Sets and reps
As an isolation movement, the Sit Squats is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Sit Squats is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Sit Squats work?
The Sit Squats primarily targets the Quadriceps. It also recruits the Abductors, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Sit Squats?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Sit Squats should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
