Sit Squats

Also called quarter squats, partial squats and warm-up squats.

Works

Quads, plus side glutes, glutes and hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Stand with your feet shoulder width apart. This will be your starting position.

1. Begin the movement by flexing your knees and hips, sitting back with your hips.
2. 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.

Cues

• Feet shoulder width.
• Sit back to above parallel.
• Reverse quickly.
• Keep the chest up.

Common mistakes

• Heels lifting.
• Knees caving in.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Harder

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