Supported Mini Squats
The supported mini squat is a bodyweight strength exercise targeting the quadriceps, performed while holding a desk or chair for support. It involves performing a shallow squat movement to strengthen the quads, glutes, and hamstrings, making it ideal for beginners and those with limited mobility.
How to do it
- Stand facing your desk or chair with your feet shoulder-width apart and hold lightly onto the surface for support.
- Engage your core and keep your chest lifted and your back straight.
- Slowly bend your knees and lower your hips as if sitting into a shallow squat, going no deeper than a 45-degree knee bend.
- Pause briefly at the bottom, then press through your heels to return to the standing position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted
- Hold the desk lightly
- Keep weight in your heels
- Only go halfway down
- Drive through your feet to stand
Breathing: Inhale as you lower your hips, and exhale as you press back up to standing.
Common mistakes
- Rounding your back, which puts unnecessary strain on your spine
- Lifting your heels, which shifts pressure to your knees
- Moving too quickly, which reduces muscle control
- Letting knees cave inward, which can cause joint discomfort
Muscles worked
Primary: quads. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 45 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3 sets × 10–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or persistent pain in your knees or back, ease off and choose a gentler option.
- If you have a history of joint issues, check with a professional before starting new movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How deep should I go?
Only go to a 45-degree angle. This is a mini squat designed to build movement confidence, not maximum depth.
Can I do this if I have knee pain?
If you feel sharp pain, stop immediately. Try a gentler option like a seated movement or check with a professional.
Do I need to hold the desk tightly?
Use the desk only for light balance support. Try to use your leg muscles to do the work, not your arms.