Sit Squats
A beginner mobility exercise that works the quads.
Starting position
End position
How to Do Sit Squats
- Stand with your feet shoulder width apart. This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- 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.
Muscles Worked
Alternatives to Sit Squats
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Rear Leg Raises
A beginner mobility exercise that works the quads, needing no equipment.
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2
Kneeling Hip Flexor
A beginner isolation mobility exercise that works the quads.
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3
Looking At Ceiling
A beginner isolation mobility exercise that works the quads.
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4
On Your Side Quad Stretch
A beginner isolation mobility exercise that works the quads.
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5
On-Your-Back Quad Stretch
A beginner isolation mobility exercise that works the quads.
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6
One Half Locust
A beginner mobility exercise that works the quads.
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7
Standing Elevated Quad Stretch
A beginner mobility exercise that works the quads.
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8
Standing Hip Flexors
A beginner isolation mobility exercise that works the quads.
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9
All Fours Quad Stretch
An intermediate mobility exercise that works the quads, needing no equipment.
-
10
Frog Hops
An intermediate compound mobility exercise that works the quads.
Frequently Asked Questions
What muscles do sit squats work?
Sit Squats primarily works the quads. The glutes and hamstrings assist as secondary muscles.
What equipment do I need for sit squats?
The source dataset does not record equipment for sit squats. Check the instructions above before you set up.
Sit Squats: is it suitable for beginners?
Yes. Sit Squats is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of sit squats?
Rear Leg Raises, Kneeling Hip Flexor, Looking At Ceiling train the same primary muscles and are listed with 7 more alternatives above.
How do I log sit squats in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the quads on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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