Sit Squats
How to do the Sit Squats with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abductors, Glutes, Hamstrings
Bodyweight
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.
Log it, see it on your body.
Every Sit Squats set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Sit Squats fits
The Sit Squats shows up in training built around a specific goal. See how it fits:
More quads exercises
Sit Squats: common questions
What muscles does the Sit Squats work?
The Sit Squats primarily works the Quads. It also recruits the Abductors, Glutes and Hamstrings as supporting muscles.
Is the Sit Squats suitable for beginners?
Yes. The Sit Squats is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Sit Squats?
None. The Sit Squats is a bodyweight exercise, so you can do it without any equipment.
How do I do the Sit Squats with correct form?
Stand with your feet shoulder width apart. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Sit Squats sets, free.
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