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Desk Squat

Improves leg strength, balance, and flexibility

Mobility & StretchingBeginnerStrengthLevel-Change

At a glance

Muscles workedPrimary: legs, glutes. Secondary: core, stabilizers
Muscle groupMobility & Stretching
DifficultyBeginner
TypeStrength · Level-Change
Sets & reps4 sets × 12-15 reps
Estimated calories burned~30 kcal
EquipmentNone needed

How to do it

  1. Step 1: Stand with your feet shoulder-width apart and your hands by your sides.
  2. Step 2: Engage your core muscles by drawing your belly button towards your spine.
  3. Step 3: Slowly lower your body down into a squat, keeping your back straight and your knees behind your toes.
  4. Step 4: Push through your heels to return to the starting position.
  5. Step 5: Repeat for the specified number of reps.
  6. Step 6: Remember to keep your weight in your heels and your knees in line with your toes.
  7. Step 7: If you experience any discomfort or pain, stop the exercise immediately.

Coaching tips

Benefits

Improves leg strength, balance, and flexibility

Common mistakes

Letting the knees extend past the toes or using the back to lift

Make it harder

Add weights or increase the depth of the squat

Make it easier

Start with a quarter squat or use a chair for support

Breathing

Inhale during the descent, exhale during the ascent

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Renegade Row

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.