10 Best Sit Squats Alternatives for Home and Rehab

Sit Squats are done standing. Ranked closest by our scoring: the Jerk Dip Squat and the Olympic Squat. Three harder versions, the Semi Squat Jump, the Jump Squat and the Squat To Overhead Reach With Twist, are listed below as progressions rather than swaps.

Sit Squats

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Sit Squats

The steps for Sit Squats themselves, so you can judge how close each substitute below really is.

Quadriceps, with abductors, glutes, hamstrings · Bodyweight · Beginner · Compound

  1. Stand with your feet shoulder width apart. This will be your starting position.
  2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position. Repeat for 5-10 repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Potty SquatPlay demonstration

    1. Potty Squat

    85% match

    Abs · Beginner · Compound

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

    • Bodyweight
    How to perform it
    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. Potty Squat With SupportPlay demonstration

    2. Potty Squat With Support

    84% match

    Glutes · Beginner · Compound

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

    • Bodyweight
    How to perform it
    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. Jerk Dip Squat

    3. Jerk Dip Squat

    82% match

    Quadriceps · Intermediate · Compound

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

    • Barbell
    How to perform it
    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. Semi Squat JumpPlay demonstration

    Progression

    4. Semi Squat Jump

    78% match

    Quads · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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
  7. Bodyweight Squatting RowPlay demonstration

    7. Bodyweight Squatting Row

    78% match

    Lats · Beginner · Compound

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

    • Bodyweight
    How to perform it
    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. Progression

    8. Jump Squat

    78% match

    Glutes · Intermediate · Compound

  10. 10. Quads

    76% match

    Quads · Beginner · Compound

Sit Squats FAQ

What muscles does Sit Squats work?

Sit Squats primarily target the quadriceps via knee extension and controlled eccentric lengthening. They also engage the gluteus maximus and hamstrings during ascent and recruit the core to stabilize the torso during descent.

What is the best bodyweight alternative to Sit Squats?

The Bulgarian split squat is the top bodyweight substitute for Sit Squats because it preserves quad emphasis while reducing bilateral load. Use the cue: keep your front foot about 12–18 inches from the bench, torso upright, and drive through the front heel to maximize quadriceps activation.

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