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Sit Squats

The Sit Squats primarily targets your Quadriceps, with support from Abductors, Glutes, Hamstrings. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Push

Primary muscles: Quadriceps Secondary muscles: Abductors, Glutes, Hamstrings

How to perform Sit Squats

  1. Step 1. Stand with your feet shoulder width apart. This will be your starting position.
  2. Step 2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Step 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.

Frequently asked questions

What is the primary muscle group targeted by sit squats?

Sit squats primarily target the quadriceps by emphasizing the knee extension phase of the movement. The box or bench provides a physical depth marker that ensures consistent quad engagement.

How should I position my feet for proper form?

Place your feet shoulder-width apart with toes slightly pointed outward. Ensure your heels remain in contact with the floor throughout the entire range of motion to maintain balance and power.

What is a common mistake to avoid during the sitting phase?

Avoid fully relaxing your weight or losing core tension when your glutes touch the surface. Maintain active muscle engagement to prevent spinal rounding and ensure a powerful concentric drive.

How can beginners progress this exercise?

Beginners should start with a higher bench to reduce the range of motion before moving to lower surfaces. As strength improves, transition to bodyweight squats without the bench for greater stability demands.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. Focus on a slow eccentric phase and a forceful stand to maximize mechanical tension on the quadriceps.

Sample sets & reps for Sit Squats

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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