Videos
Instructions
- Kneel on the floor with knees hip-width apart and toes pointed straight back.
- Sit upright with your torso aligned over your hips and hands resting on your thighs.
- Slowly shift your hips back toward your heels, maintaining a neutral spine.
- Pause briefly when your glutes touch your heels or when your range ends.
- Return to the starting position by driving your hips forward.
Technical Tips
- Keep your spine neutral and avoid rounding your back.
- Engage your core and glutes throughout the movement.
- Avoid collapsing your chest; maintain a proud posture.
- Move slowly and under control, especially when returning to upright.
Breathing Tips
- Inhale as you lower your hips toward your heels.
- Exhale as you return to the upright kneeling position.
Medical restrictions
- Knee injuries or recent knee surgery
- Severe ankle stiffness or pain
- Limited hip mobility causing discomfort in kneeling
Heel Sits, also known as Kneeling Hip Hinges, are a foundational bodyweight exercise designed to improve hip mobility, glute engagement, and lower body control. Performed from a kneeling position, this movement teaches proper hip hinge mechanics without spinal load, making it ideal for beginners or those focusing on rehabilitation and functional mobility. By shifting the hips back toward the heels and returning to an upright kneeling position, users activate key posterior chain muscles in a controlled and joint-friendly manner. Heel Sits are especially beneficial for individuals seeking to improve their squat depth, posture, or core engagement during hip-dominant activities. This exercise is also widely used in yoga, Pilates, and corrective exercise settings to restore proper movement patterns. Easy to integrate into warm-ups, mobility routines, or glute activation circuits, Heel Sits require no equipment and can be performed virtually anywhere. Its low-impact nature makes it suitable for people recovering from injuries or those with joint sensitivities, while still offering value to athletes aiming to reinforce movement fundamentals. Whether you are building strength, addressing imbalances, or enhancing movement precision, Heel Sits are a simple yet powerful addition to any training regimen.
What muscles do heel sits work?
Heel Sits primarily target the glutes and hamstrings, while also engaging the lower back, quadriceps, and core stabilizers.
Are heel sits good for hip mobility?
Yes, heel sits are excellent for improving hip mobility as they reinforce proper hinge mechanics and stretch the hip flexors in a controlled manner.
Can beginners do heel sits safely?
Yes, heel sits are beginner-friendly and low-impact, making them ideal for those new to exercise or returning from injury.
How many reps of heel sits should I do?
Start with 10 to 15 controlled repetitions, focusing on form and smooth movement rather than speed.
Do heel sits help with squats?
Heel sits can improve squat performance by training the posterior chain and reinforcing hip hinge movement essential for proper squatting technique.