How to do the Sit Squat
LegsQuadsBodyweightIntermediate
The sit squat bridges the gap between a basic squat and full athletic lower-body strength by training your quads through a slow, controlled descent that demands real muscular ownership of every inch. Master this movement and you build the kind of quad strength that transfers directly to sport, daily life, and heavier loaded work ahead.
Add this to my personalized plan →Muscles worked
Primary
Quadriceps
Secondary
GlutesHamstringsCalves
Step-by-step
- Stand hip-width apart, toes slightly out, arms extended forward for balance.
- Push your hips back and bend your knees simultaneously, lowering slowly as if sitting back onto a chair just out of reach.
- Pause at the bottom with thighs parallel to the floor, keeping your chest tall and knees tracking over your toes.
- Drive through your full foot to stand, squeezing your quads hard as you lock out at the top.
Common mistakes
- Letting the heels rise off the floor, which shifts load off the quads and onto the joints. Fix this by consciously pressing the entire foot into the ground throughout the descent.
- Caving the knees inward under load, which bleeds power and stresses the knee. Fix this by actively pushing your knees out in line with your second toe on every rep.
- Rushing the descent and using momentum instead of muscle. Fix this by counting a full three seconds on the way down to force your quads to do the actual work.
Pro tip — At the bottom of the sit squat, briefly shift your weight slightly forward over the midfoot before driving up. This loads the quad tendon maximally and forces a stronger, more powerful concentric push rather than a passive bounce out of the hole.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
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