Sit squat (partial squat)

The arms forward for balance, the hips sit back and the knees bend only part of the way, staying above parallel, then drive back up: the mini squat NHS knee programmes start with, loading the knee less than a deep squat.

Squat family

Sit squat (partial squat)

Easier option

DemandEasy

Equipment requiredBodyweight

Muscle focusQuads · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Stand with the feet shoulder-width apart and the arms forward for balance.
Sit the hips back and bend the knees part of the way down, staying above parallel.
Drive back up to standing.

Form cues

Hold a counter or a chair back if you need support.
Go a little deeper as it gets easier.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

North Cheshire and Mersey NHS · Post-op knee strengthening (mini squats first, then sit to stand, then squats to a chair before squats without one) ↗
Scattone Silva 2024 · Patellar tendon load across 35 rehab exercises (the 60° squat in the lowest tier, the deep squat higher; higher step-ups load more; MSSE) ↗
Song 2023 · Patellofemoral loading across 35 exercises (the 60° squat in the lowest tier; deep knee bend and higher steps load more; AJSM) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads, Glutes. Also: Hamstrings.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Pain guides that use it

Part of a staged plan, with when to get help first.

Similar moves

Deep squat hold demonstrated on the 3D figure

3D demoDeep squat holdIntermediate · No equipment

Chair pose (Utkatasana) demonstrated on the 3D figure

3D demoChair pose (Utkatasana)Beginner · No equipment

Dancer pose (Natarajasana) demonstrated on the 3D figure

3D demoDancer pose (Natarajasana)Advanced · No equipment

Extended side angle (Utthita Parsvakonasana) demonstrated on the 3D figure

3D demoExtended side angle (Utthita Parsvakonasana)Intermediate · No equipment

High lunge (crescent lunge, Ashta Chandrasana) demonstrated on the 3D figure

3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipment

Humble warrior (Baddha Virabhadrasana) demonstrated on the 3D figure

3D demoHumble warrior (Baddha Virabhadrasana)Intermediate · No equipment

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Questions people ask

What muscles does the Sit squat (partial squat) work?

Mainly the quads and glutes, with help from the hamstrings.

What equipment do I need for the Sit squat (partial squat)?

No equipment: your body weight and a little floor space.

Is the Sit squat (partial squat) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Bodyweight squat.

How do I make the Sit squat (partial squat) harder?

Progress to the Bodyweight squat, or add load, range or slower lowering once your form is solid.