Exercise guide
Sit Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Sit Squat is a functional beginner exercise that uses a seated surface to teach proper hip-hinge mechanics and build foundational strength in the glutes and quadriceps. It provides a safe range of motion limit, making it ideal for developing balance and squat depth confidence.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand directly in front of a sturdy chair, bench, or box with your back to it.
- Position your feet shoulder-width apart with toes pointed slightly outward.
- Engage your core and hold your arms out in front of you for balance.
How to do it
- Inhale as you hinge at the hips and bend your knees, lowering your glutes toward the seat with a controlled 3-second tempo.
- Gently touch the seat with your glutes without fully relaxing your weight or 'plopping' down.
- Exhale as you drive through your heels and mid-foot to return to a full standing position.
- Squeeze your glutes at the top of the movement to complete the rep.
Form checklist
- Keep your chest lifted and avoid rounding your lower back.
- Ensure your knees track in line with your toes and do not cave inward.
- Keep your heels glued to the floor throughout the entire movement.
- Maintain tension in your core even when your glutes touch the seat.
Pro tips
- Think about 'sitting back' into your hips rather than just bending your knees to shift the load onto your posterior chain.
- Pause for one second on the seat without losing core tension to eliminate momentum and increase muscle fiber recruitment.
Make it harder
- Perform a 'hover squat' where you stop one inch above the seat and hold for 2 seconds before standing.
- Transition to a single-leg sit squat by lifting one foot slightly off the ground to increase the load on the working leg.
Frequently asked
- What muscles does the sit squat work?
- The sit squat primarily targets the glutes and quadriceps, and also works the adductors, hamstrings, and obliques as secondary muscles.
- What equipment do you need for the sit squat?
- The sit squat requires no equipment — just your body weight.
- Is the sit squat good for beginners?
- Yes. The sit squat is a beginner-friendly movement and a strong foundation to build on.