Sit Squats

Sit Squats is a beginner-level exercise in the stretching category that primarily works the quads. It also recruits the abductors, glutes and hamstrings.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.