Exercise

Sit Squats

Also known as: partial squat, quarter squat bodyweight, half squat bodyweight

Sit Squats is a compound exercise for the quadriceps and glutes. Main target: vastus medialis, vastus lateralis and gluteus maximus. Also works: abductors and biceps femoris. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus medialis Vastus lateralis Gluteus maximus

Secondary

Abductors Biceps femoris

How to do it

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.