How to Do Chair Squats Without Leaving Your Desk
6 mins read

How to Do Chair Squats Without Leaving Your Desk

In today’s work-from-home or office environment, it’s easy to get caught up in the hustle and bustle of the day and neglect your physical well-being. Incorporating simple movements like chair squats into your routine can make a big difference. And with that, here is a detailed yet dimple format on how to do chair squats without leaving your desk.

Chair squats are quick and effective in boosting circulation, preventing stiffness and injury, and building strength. They’re easy to do and require no equipment, making them perfect for a deskside workout.

woman in squat position

Ways to Do Chair Squats While at Your Workstation

Also called half squats, chair squats are recommended by Harvard Health Publishing as a great alternative exercise to get some physical activity without leaving your desk. They are a simple and effective way to target your legs, core, and glutes.

Here are the steps on how to do chair squats:

  1. Stand in front of your chair with your feet shoulder-width apart.
  2. Bend your knees and lower your body down as if you are going to sit in the chair.
  3. Stop before you sit down completely and then push back up to the starting position.
  4. Repeat for 10-15 repetitions.


  • Keep your back straight and your core engaged throughout the entire movement.
  • If you have any balance problems, you can hold onto the back of your chair for support.
  • You can make the exercise more challenging by adding weight to it, such as by holding a water bottle in your hands.
woman working happily

The Benefits of Chair Squats

Chair squats are a great way to improve your overall health and fitness. The following are the benefits they provide:

  • Reduce your risk of illness. Chair squats help improve your circulation and boost your immune system.
  • Strengthen your legs. They target your quads, hamstrings, and glutes.
  • Set and achieve fitness-related goals. Chair squats create an opportunity to start a new exercise routine or to add some extra challenge to your existing routine.
  • Serve as a good alternative to regular squats. If you have any limitations that make regular squats difficult, chair squats are a great alternative.
  • Eliminate the need to maintain balance. Since you are using a chair for support, there is no need to worry about keeping your balance.
office with ergonomic chair

Why Use Ergonomic Furniture in the Workplace?

Investing in ergonomic furniture for your workplace is a smart decision that can provide a multitude of benefits both for your employees and the business as a whole. This is also one way of achieving the objectives of the so-called workplace ergonomics. Here’s a breakdown of the key reasons why:

1. Improved Health and Well-being

Reduced Risk of Musculoskeletal Disorders (MSDs).

Ergonomic furniture promotes proper posture, reducing strain on muscles and joints. Proper posture can significantly lower the risk of developing common MSDs like back pain, neck pain, carpal tunnel syndrome, and repetitive strain injury.

Ergonomics plays a crucial role in preventing and managing musculoskeletal disorders (MSDs) in occupational settings. This was concluded in a study conducted by Alexis, Ault in 2023 entitled Ergonomics and Prevention of Occupational Musculoskeletal Disorders and published on the African scholars journal of medical sciences

Enhanced Circulation

Ergonomic chairs and desks improve blood flow by allowing for better posture and less pressure on blood vessels. As a result, your concentration is improved, fatigue is reduced, and energy levels are increased throughout the workday.

Reduced Stress

Ergonomic furniture helps create a comfortable and supportive work environment, contributing to lower stress levels and improved mental well-being.


2. Increased Productivity and Efficiency

Reduced Fatigue and Discomfort

Productivity and efficiency are increased when employees are comfortable and pain-free. They can focus better and work longer without experiencing fatigue or discomfort.

Improved Concentration and Focus

Ergonomic furniture promotes proper posture and reduces distractions, allowing employees to focus better and complete tasks more efficiently.

Enhanced Collaboration and Teamwork

Ergonomic furniture can create a more comfortable and inviting work environment, encouraging collaboration and teamwork among employees.

3. Reduced Absenteeism, Better Presentation

Fewer Musculoskeletal Injuries

Ergonomic furniture helps prevent work-related injuries, leading to fewer absences due to pain or discomfort.

Improved Employee Morale and Satisfaction

When employees feel comfortable and supported at work, they are more likely to be happy and satisfied with their jobs. Thus, absenteeism and presenteeism are reduced, with employees more present and engaged in their work.


Chair squats offer a powerful way to combat the negative effects of prolonged sitting, improving your life quality and well-being. They are simple, require no equipment, and can be done discreetly at your desk. But don’t stop there; investing in your workspace with ergonomic furniture can provide a holistic approach to workplace wellness.

Danielle Edenworth
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