Sit Squats

A beginner stretching exercise for the quads, done with just your bodyweight.

Main muscles: Quads
Also works: Glutes and Hamstrings
Equipment: Bodyweight
Level: Beginner
Movement: Push

How to do the Sit Squats

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

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Sit Squats

Questions

What muscles does the Sit Squats work?

Mainly the quads, with the glutes and hamstrings helping.

Is the Sit Squats good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Sit Squats?

Good alternatives that train the quads: One Half Locust, Rear Leg Raises, Side Leg Raises or Adductor/Groin.

How many sets and reps of the Sit Squats should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).