Sit Squat
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The sit squat is a bodyweight strength exercise that uses a chair or bench as a depth guide, training you to lower with control until your glutes lightly graze the seat before standing back up. It primarily targets the quadriceps and glutes, making it an excellent entry point for building lower-body strength and reinforcing safe squat mechanics.
Sit Squat: So führst du sie aus
- 1Place a sturdy chair or flat bench behind you and stand in front of it with your feet shoulder-width apart and toes turned out slightly.
- 2Brace your core, keep your chest tall, and extend your arms forward to shoulder height for balance.
- 3Push your hips back and bend your knees simultaneously, sending your weight through your heels as you begin to descend.
- 4Lower yourself slowly, maintaining an upright torso and keeping your knees tracking over your toes.
- 5Continue descending until your glutes lightly touch the seat — do not fully sit down or relax your weight onto the chair.
- 6Pause for one second at the bottom, keeping your muscles engaged and your feet flat on the floor.
- 7Drive through your heels and mid-foot to press back up to a full standing position.
- 8Squeeze your glutes at the top and reset your brace before beginning the next rep.
Technik-Tipps
- Think of the chair as a target, not a rest stop — make contact as lightly as possible before pressing back up to keep tension on your quads and glutes throughout the set.
- Keep your shins as vertical as possible and avoid letting your knees cave inward; press them outward in line with your second and third toes.
- Look straight ahead or slightly upward to help maintain a neutral spine and an upright torso during the descent.
- Control the tempo on the way down — a 2–3 second lowering phase builds more strength and body awareness than a fast drop.
Häufige Fehler
- Fully sitting down and unloading your weight onto the chair, which eliminates muscular tension and turns the exercise into a rest rather than a strength movement.
- Rounding the lower back at the bottom, which shifts stress away from the legs and onto the lumbar spine — keep your chest up and core braced throughout.
- Letting the knees collapse inward (valgus), which places harmful stress on the knee joint; actively push your knees out to stay aligned.
- Rising onto the toes during the descent, which reduces stability and overloads the knees — keep your heels planted on the floor for the entire rep.
- Using momentum to stand up by rocking forward off the seat, which bypasses the quads and glutes; drive through your feet from a controlled, stationary bottom position.
Häufig gestellte Fragen
What muscles does the sit squat work?
The sit squat primarily works the quadriceps (front of the thighs) as the prime mover, with the glutes contributing significantly during the drive back up. The hamstrings and calves provide stabilizing support throughout the movement.
Is the sit squat good for beginners?
Yes — the chair acts as a built-in safety net and depth marker, making it one of the best starting points for anyone learning to squat. It builds confidence, reinforces proper mechanics, and reduces the fear of falling, all with no equipment beyond a sturdy chair.
How high should the chair or bench be?
Start with a standard chair or bench at roughly knee height (about 16–18 inches). A higher seat makes the movement easier; a lower seat increases range of motion and difficulty. Adjust the height to match your current strength and mobility level.
Can the sit squat replace a regular bodyweight squat?
It can serve as a stepping stone toward a full squat but not a permanent replacement. Once you can complete 3 sets of 15 reps with good form, progress to a full bodyweight squat without the chair to continue building strength through the complete range of motion.
How many reps and sets should I do for the sit squat?
For strength and muscle building, aim for 3–4 sets of 8–15 reps with a controlled 2–3 second descent. As the movement becomes easy, lower the seat height, slow the tempo further, or add a pause at the bottom to keep it challenging.
