10 Best Sit Squats Alternatives for Home and Rehab

Ranked Sit Squats Alternatives

10 substitutes, ranked by how closely each one matches Sit Squats on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Play demonstration

   1. Potty Squat

   85% match

   • Abs
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it uses the same equipment, but it works the abs rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair.
   3. Keep your chest up and your back straight throughout the movement.
   4. Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: two-legged squat, the same as Sit Squats
   • Primary muscle: abs, not quadriceps
   • Equipment: bodyweight only, the same as Sit Squats
   • Body position: standing, the same as Sit Squats
2. Play demonstration

   2. Potty Squat With Support

   84% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it uses the same equipment, but it works the glutes rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Hold onto a stable support, such as a chair or wall, for balance.
   3. Lower your body down into a squat position by bending your knees and pushing your hips back.
   4. Keep your chest up and your back straight throughout the movement.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: two-legged squat, the same as Sit Squats
   • Primary muscle: glutes, not quadriceps
   • Equipment: bodyweight only, the same as Sit Squats
   • Body position: standing, the same as Sit Squats
3. Best match

   

   3. Jerk Dip Squat

   82% match

   • Quadriceps
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the quadriceps.

   How to perform this exercise

   1. This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
   2. Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as Sit Squats
   • Primary muscle: quadriceps, the same as Sit Squats
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as Sit Squats
   • Balance: harder to stay steady on than Sit Squats
4. Play demonstration

   Progression

   4. Semi Squat Jump

   78% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the quads rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body into a squat position.
   3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
   4. Land softly on the balls of your feet and immediately go into the next repetition.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as Sit Squats
   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, the same as Sit Squats
   • Body position: standing, the same as Sit Squats
   • Balance: harder to stay steady on than Sit Squats
5. Play demonstration

   5. Squat To Overhead Reach

   78% match

   • Quads
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body down into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
   4. Return to the starting position by lowering your arms and bending your knees to squat down again.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, the same as Sit Squats
   • Body position: standing, the same as Sit Squats
   • Balance: harder to stay steady on than Sit Squats
6. 

   6. Olympic Squat

   78% match

   • Quadriceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
   2. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward; ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel.
   3. At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as Sit Squats
   • Primary muscle: quadriceps, the same as Sit Squats
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as Sit Squats
   • Balance: harder to stay steady on than Sit Squats
7. Play demonstration

   7. Bodyweight Squatting Row

   78% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it uses the same equipment, but it works the lats rather than the quadriceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
   2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
   3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not quadriceps
   • Equipment: bodyweight only, the same as Sit Squats
   • Body position: standing, the same as Sit Squats
   • Balance: harder to stay steady on than Sit Squats
8. Play demonstration

   Progression

   8. Jump Squat

   78% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump explosively off the ground, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your arms forward for balance.
   5. Land softly on the balls of your feet and immediately go into the next repetition.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as Sit Squats
   • Primary muscle: glutes, not quadriceps
   • Equipment: bodyweight only, the same as Sit Squats
   • Body position: standing, the same as Sit Squats
   • Balance: harder to stay steady on than Sit Squats
9. Play demonstration

   Progression

   9. Squat To Overhead Reach With Twist

   77% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
   4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
   5. Continue alternating sides with each squat repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: bodyweight only, the same as Sit Squats
   • Body position: standing, the same as Sit Squats
   • Balance: harder to stay steady on than Sit Squats
10. Play demonstration

    10. Quads

    76% match

    • Quads
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart.
    2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
    3. Keep your chest up and your back straight.
    4. Lower yourself until your thighs are parallel to the ground.
    5. Push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: quads, not quadriceps
    • Equipment: bodyweight only, the same as Sit Squats
    • Body position: standing, the same as Sit Squats