Sit Squat
Master the bodyweight sit squat to build lower body strength and improve mobility.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Sit Squat
Description
A sit squat is a bodyweight exercise that targets your lower body. It is done by lowering your body into a sitting position and then standing back up.
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How to do Sit Squat
- 01Setup
Stand tall with your feet shoulder-width apart, toes pointing slightly outward, and keep your chest lifted with shoulders pulled back.
- 02Setup
Extend your arms straight out in front of you at shoulder height for balance, or cross them over your chest.
- 03
Initiate the movement by pushing your hips back and bending your knees as if sitting into a chair, keeping your back straight and core engaged. Inhale as you descend.
- 04
Lower your body until your thighs are parallel to the floor, or as deep as your mobility allows, ensuring your knees track over your toes and do not collapse inward.
- 05
Drive through your heels and midfoot, squeezing your glutes to push back up to the starting standing position, exhaling as you ascend.
Tips
- Focus on controlled movement: Perform each repetition slowly and deliberately, especially on the eccentric (lowering) phase, to maximize muscle engagement.
- Maintain an upright chest: Prevent rounding your back by keeping your chest proud and eyes focused forward throughout the entire movement.
- Knee tracking: Ensure your knees align with your toes and do not collapse inward during the squat to protect your knee joints.
- Use a chair for depth guidance: If new to squats, place a chair behind you and aim to lightly tap it with your glutes before standing back up, ensuring proper depth.
Common mistakes
- Rounding the back: Avoid letting your lower back round by maintaining a neutral spine and engaging your core throughout the movement.
- Knees caving inward: Prevent your knees from collapsing inward by actively pushing them out slightly, aligning them over your midfoot.
- Not going deep enough: Ensure you lower your hips at least until your thighs are parallel to the floor, or to your comfortable range, to fully engage the glutes and quads.
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Is Sit Squat good for beginners?
Sit Squat is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Sit Squat?
You need Body weight to perform Sit Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Sit Squat?
Focus on controlled movement: Perform each repetition slowly and deliberately, especially on the eccentric (lowering) phase, to maximize muscle engagement. Maintain an upright chest: Prevent rounding your back by keeping your chest proud and eyes focused forward throughout the entire movement. Knee tracking: Ensure your knees align with your toes and do not collapse inward during the squat to protect your knee joints. Use a chair for depth guidance: If new to squats, place a chair behind you and aim to lightly tap it with your glutes before standing back up, ensuring proper depth.
What are common mistakes when doing Sit Squat?
Rounding the back: Avoid letting your lower back round by maintaining a neutral spine and engaging your core throughout the movement. Knees caving inward: Prevent your knees from collapsing inward by actively pushing them out slightly, aligning them over your midfoot. Not going deep enough: Ensure you lower your hips at least until your thighs are parallel to the floor, or to your comfortable range, to fully engage the glutes and quads.
Related exercises
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Kick out Sit (wall)
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store