Sit Squats

What are Sit Squats? Sit squats are a compound lower body exercise that combines a squat with a seated position. This exercise helps strengthen the quadriceps, hamstrings, glutes, and core muscles while also improving balance and stability.

Tutorial

1. Stand in front of a bench or chair with your feet shoulder-width apart.
2. Lower your body down into a squat position, as if you were going to sit on the bench.
3. Gently tap the bench with your glutes, then immediately stand back up to the starting position.
4. Repeat for the desired number of repetitions.

Common Mistakes

• Allowing the knees to cave inwards during the movement.

• Arching the lower back excessively instead of maintaining a neutral spine. - Using momentum to rise from the seated position rather than relying on leg strength.

• Not fully engaging the core muscles throughout the exercise.

Tips for Better Results

• Focus on maintaining proper form throughout the movement.

• Control the descent and ascent to fully engage the muscles. - Keep the chest up and shoulders back to avoid rounding the back.

• Adjust the bench height to ensure a challenging yet safe range of motion.

Muscles Worked Sit squats primarily target the following muscles:

• Quadriceps - Hamstrings - Glutes - Core muscles