Sit Squats

A partial-range squat performed by descending only partway before returning to standing. Develops leg strength while providing benefits of a dynamic stretch for hip and leg muscles.

Instructions

1. Stand upright with your feet positioned approximately shoulder-width apart.
2. Keep your chest up and maintain good posture throughout the movement.
3. Begin by flexing your hips and knees, sitting back as if reaching for a chair.
4. Lower yourself downward until you’ve descended approximately one-quarter to one-half of the way to parallel.
5. Maintain this partial squat position without fully descending to parallel.
6. Quickly and dynamically reverse the motion, extending your hips and knees.
7. Return to standing position explosively.
8. Repeat for the prescribed number of repetitions without extended pause.

Tips

• The partial range of motion is intentional; do not descend past parallel.
• This movement combines strength development with dynamic stretching benefits.
• Keep your weight centered in your heels; avoid shifting forward onto your toes.
• Maintain an upright torso throughout; avoid excessive forward lean.
• Perform 5-10 reps per set; this is a warm-up or auxiliary exercise.
• The quick, dynamic nature provides cardiovascular benefit alongside strength work.
• Excellent as a warm-up before full-range squats.