View this exercise on Fitain

Controlled Sit

  • Beginner
  • Bench · Deck Step · Plyometric Jump Box
  • Quadriceps · Hamstrings · Glutes

Setup instructions

1) Place the box/chair behind you and face away from it (about a foot or 2).

2) Stand tall with your chest up, core tight, back flat and head neutral.

Perform instructions

1) Hinge forward from the hips, bend your knees and lower your tailbone to the seat.

2) When you make contact, press into your feet and come back to standing.

3) Follow this pattern and repeat.

Health benefits

Recovery · Flexibility

Skills

Coordination

Alternative exercises to Controlled Sit

Sit to Stand
  • Hamstrings · Quadriceps · Glutes
  • Beginner
Mini Band Sit to Stand (One Leg)
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Kettlebell Goblet Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Air Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Squat Jump
  • Hamstrings · Quadriceps · Glutes · Calves
  • Intermediate
Squat (Touch Down w/ Reach)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Wobble Board Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Front Squat Tap
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Pistol Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Wobble Board Squat Hold
  • Quadriceps · Hamstrings · Glutes
  • Beginner
BOSU Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
BOSU Dome Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
BOSU Dome Explosive Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Split Squat (Offset)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Split Squat (w/ Elevated Back Foot)
  • Hamstrings · Quadriceps · Glutes
  • Beginner
Resistance Band Dumbbell Split Squat
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Dumbbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Sandbag Squat (Bear Hug)
  • Hamstrings · Quadriceps · Lower Back
  • Intermediate
Sandbag Zercher Squat
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Mini Squat (Leaning)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Squat Hold
  • Hamstrings · Quadriceps · Glutes
  • Beginner
Squat Hold (Pulse)
  • Hamstrings · Quadriceps · Glutes
  • Beginner
Assisted Pistol Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Elevated One Leg Squat
  • Hip Adductors · Hamstrings · Quadriceps · Glutes
  • Intermediate

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.