Mini squat
A mini squat is a shallow squat with your hands resting on the desk: sit the hips back a little, keep your knees over your toes, then stand tall. It works the thighs and glutes without needing space or equipment, done as eight slow reps.
How to do the mini squat
- Hold a fixed edge of the desk, feet hip-width.
- Bend your knees as far as is comfortable.
- Squeeze your glutes as you stand back up.
What it works
- Glutes
- Thighs
How long and how often
In a Posture break it's 8 slow reps, about 30 seconds in total, as part of the Full-body reset break. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Sit back slightly
- Knees over toes
- Heels stay down
Who should skip it
- Poor balance or a fall risk (hold the desk, or choose a seated move instead)
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →
Standing hip-flexor stretch
Sit-to-stand
Calf raises
Seated march