Sit Squat
Description
The sit squat (also called the sit-to-stand or chair squat) is a beginner-friendly squat variation where you squat down to lightly touch a chair or bench before standing back up. The chair provides depth control and confidence for beginners learning the squat pattern. It is a foundational rehabilitation and elderly fitness exercise.
Muscle Group
Equipment Required
Sit Squat Instructions
- Stand in front of a sturdy chair or bench with your back to it. Feet shoulder-width apart.
- Cross your arms in front of your chest, or extend them forward for balance.
- Brace your core. Lift your chest.
- Sit your hips back and down toward the chair.
- Lower until your butt lightly touches the chair (do not fully sit — touch and go).
- Immediately drive through your feet to stand back up.
- Squeeze your glutes at the top.
- Repeat for 10 to 20 reps. Use a higher chair for an easier version.
Sit Squat Form & Visual
Sit Squat Benefits
- Beginner-friendly squat pattern
- Chair provides depth control
- Builds confidence in the squat
- Excellent rehabilitation exercise
- Useful for elderly fitness
- No equipment needed besides a chair
Sit Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Core (stabilizer)
Sit Squat Variations & Alternatives
- Bodyweight Squat
- Air Squat
- Bodyweight Bench Squat
- Dumbbell Goblet Squat
- Single-Leg Sit-to-Stand
