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 a little, as if starting to sit back into a chair.
- Squeeze your glutes as you stand back up.
What it works
- Glutes
- Thighs
How long and how often
In a movement break it's 8 slow reps, about 30 seconds in total, and it can come up in the “Hips & low back” and “Full-body reset” classes. 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: choose a seated move instead (Moveful does this for you when it's ticked in the health check)
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