Sit Squat

Description

How to Do Sit Squat

1. 1
   Setup

   Stand tall with your feet shoulder-width apart, toes pointing slightly outward, and keep your chest lifted with shoulders pulled back.

2. 2
   Setup

   Extend your arms straight out in front of you at shoulder height for balance, or cross them over your chest.

3. 3

   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.

4. 4

   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.

5. 5

   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.