Sit Squats

What it is

This foundational exercise strengthens your lower body muscles. You'll primarily engage your quadriceps, the large muscles on the front of your thighs. It also works your glutes and hamstrings as you perform a partial squat movement. Focus on controlled execution to build strength for deeper variations.

Technique tips

• Keep your feet shoulder-width apart, toes pointing forward or slightly out.
• Initiate the movement by pushing your hips back as if sitting in a chair.
• Maintain an upright chest throughout the entire range of motion.
• Only squat partway down, stopping above parallel with your thighs.
• Control both the downward and upward phases of the exercise.
• Focus on exhaling as you push back up to the starting position.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.