Sit Squats
Sit Squats is a dynamic mobility - controlled partial squat exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Hip abductors, Gluteus maximus, Hamstrings
- Exercise type
- Dynamic mobility - controlled partial squat
Exercise technique
- Start
Place your feet shoulder-width apart.
- Torso
Face your chest forward and lightly brace your abdominals.
- Lower
Move your hips backward and bend your knees in the direction of your toes.
- Depth
Reach a comfortable partial range with your thighs remaining above parallel.
- Base
Keep your heels and the bases of your toes grounded.
- Return
Reverse direction under control and extend your hips and knees.
- Rhythm
Perform smooth, short repetitions without adding a full jump.
Key technique points
- Move your hips backward.
- Track your knees with your feet.
- Maintain partial depth.
- Keep your heels on the floor.
- Do not arch your lower back as you stand.
- Change direction smoothly.
Common mistakes
Turning it into a jump
Do not change the controlled leg movement by adding a jump to the partial squat.
Bringing the knees together
Do not collapse inward during descent or ascent.
Lifting the heels
Do not shift forward and lose foot support.
Going too deep
Do not turn the partial preparation into an uncontrolled full squat.
Rounding the back
Do not collapse your chest downward.
Hard lockout
Do not snap your knees backward into extension on every ascent.
Frequently asked questions
Sit Squats: why is “Turning it into a jump” a mistake?
Do not change the controlled leg movement by adding a jump to the partial squat.
Sit Squats: why is “Bringing the knees together” a mistake?
Do not collapse inward during descent or ascent.
Sit Squats: why is “Lifting the heels” a mistake?
Do not shift forward and lose foot support.
Sit Squats: why is “Going too deep” a mistake?
Do not turn the partial preparation into an uncontrolled full squat.
Sit Squats: why is “Rounding the back” a mistake?
Do not collapse your chest downward.
Sit Squats: why is “Hard lockout” a mistake?
Do not snap your knees backward into extension on every ascent.
What should I focus on when doing Sit Squats?
Move your hips backward. Track your knees with your feet. Maintain partial depth. Keep your heels on the floor. Do not arch your lower back as you stand. Change direction smoothly.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.