Sit Squat

See how to do sit squats on a bench with SHOCK Personal Trainer Ashley Steele!

How to Sit Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand in front of a bench or platform with your arms at your sides and plant both feet on the floor slightly outside of shoulder-width apart. This is your starting position.

  2. Inhale. Looking straight ahead, bend both hips and knees, ensuring that the knees point toward the toes. Continue bending the knees and squat low enough to sit on the bench.

  3. Exhale. Drive both feet through the ground and extend your knees straight to return to the starting position. As your body moves upward, lift your arms to help balance. Repeat the bodyweight sit squats for the specified amount of time.

  4. You should feel this working your glutes, hamstrings, and inner and outer thigh muscles.

Alternative Exercises:

Weighted Sit Squat  Goblet Squat

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