The Seated Squat works the glutes and hamstrings. Seated squats allow you to squat to desired depth and develop explosive strength in the squat movement.
Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated. Ideally, your shins should be perpendicular to the ground. Pause when you reach the seat and relax the hip flexors. Never bounce off a seat.
Keeping the weight on your heels and pushing your feet and knees out, drive upward off the seat as you lead the movement with your head. Continue upward, maintaining tightness head to toe.