Sit Squat

Sit Squat


This exercise involves sitting down into a squatting position and then standing back up. It helps to strengthen the legs, glutes, and core muscles.

Muscle Group

Equipment Required

Sit Squat Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Lower your body down into a squatting position, keeping your weight on your heels and your chest up.
  3. Once you are in a seated position, hold for a few seconds.
  4. Raise your body back up to the starting position.
  5. Repeat for the desired number of repetitions.

Sit Squat Form & Visual

Sit Squat

Sit Squat Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, glutes, and calves
  • Improves balance and stability
  • Increases flexibility in the hips and ankles
  • Can be done without any equipment
  • Can be modified to increase or decrease difficulty
  • Helps to improve posture and alignment
  • May improve athletic performance in activities such as running, jumping, and squatting

Sit Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Sit Squat Variations & Alternatives

  • Jump Squat
  • Sumo Squat
  • Bulgarian Split Squat
  • Single Leg Squat
  • Goblet Squat