Sit Squat on Bench

Beginner Level of Difficulty

The sit squat on the bench is a beginner level lower body strength exercise that is suitable for seniors and those with mobility issues.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Exercise Instructions

sit squat on bench - step 1

Step 1

Start in front a bench with your feet shoulder width or slightly wider apart with your toes turned out just a bit.

sit squat on bench - step 2

Step 2

Sit back on your heels and push your knees out so they are tracking over your feet.

sit squat on bench - step 3

Step 3

Sit down softly on the bench and stand back up by pushing through your heels and mid foot.