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Sit Squat

Sit Squat

The Sit Squat is a highly effective lower body exercise that targets the muscles of your quadriceps, hamstrings, glutes, and calves. This exercise is versatile, as it can be performed with or without weights, making it suitable for beginners and advanced fitness enthusiasts alike. The movement of the Sit Squat mimics the motion of sitting down into a chair, which makes it a perfect exercise for strengthening the muscles used in everyday activities like getting in and out of a car or standing up from a seated position. Engaging in the Sit Squat regularly can help improve your lower body strength, stability, and overall functional fitness. Additionally, it can help in building lean muscle mass, boosting your metabolism, and improving your overall physique. With consistent practice, you may notice enhanced athletic performance, increased power output, and improved balance and coordination. It is important to maintain proper form while performing the Sit Squat to maximize its benefits and reduce the risk of injury. Focus on maintaining a neutral spine, keeping your chest lifted, and allowing your knees to track in line with your toes as you lower into the squatting position. Remember to engage your core muscles and breathe deeply throughout the movement. Whether you are looking to tone and sculpt your lower body, improve functional strength, or enhance athletic performance, the Sit Squat is a fantastic exercise to include in your fitness routine. Give it a try and experience the wonderful benefits it has to offer!


  • Stand with your feet shoulder-width apart and your toes slightly turned out.
  • Slowly lower your body down by bending your knees and pushing your hips back, as if you were sitting back into a chair.
  • Keep your chest up and your core engaged as you lower down, and make sure your knees do not go past your toes.
  • Continue descending until your thighs are parallel to the ground, or as low as you can comfortably go.
  • Pause briefly at the bottom, and then push through your heels to stand back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your glutes and quads during the movement.
  • Keep your chest lifted and shoulders relaxed throughout the exercise.
  • Control your breathing and exhale as you push through the movement.
  • Maintain a neutral spine by keeping your core engaged.
  • Start with bodyweight squats and progress to using weights as you build strength.
  • Ensure proper knee alignment by tracking your knees over your toes.
  • Take breaks as needed, but aim to increase your stamina over time.
  • Incorporate variations such as goblet squats or lunges to target different muscle groups.
  • Include rest days in your workout routine to allow your muscles to recover and prevent overtraining.
  • Fuel your body with a balanced diet that includes enough protein for muscle recovery.

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