Supported Wide Leg Mini Squat
The supported wide leg mini squat is a bodyweight strength exercise targeting the quadriceps, performed with support from a desk or chair. The wide stance places additional emphasis on the inner thighs and glutes alongside the quads, promoting hip mobility and inner thigh activation.
How to do it
- Stand facing your desk or chair with your feet wider than shoulder-width apart and your toes pointed slightly outward.
- Hold lightly onto the surface for support and engage your core.
- Slowly lower your hips toward the floor by bending both knees outward over your toes, going no deeper than a 45-degree knee bend.
- Pause at the bottom of the movement, then press through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Place your feet wider than shoulder-width with toes turned slightly out.
- Hold lightly onto your desk or chair for balance.
- Bend your knees outward in line with your toes.
- Lower only to a comfortable half-squat or 45-degree angle.
- Press through your heels to return to standing.
Breathing: Inhale as you lower your hips down, and exhale as you push through your heels to stand back up.
Common mistakes
- Caving your knees inward, which puts unnecessary stress on the knee joints.
- Going too deep into a full squat, which can strain sensitive knees during desk breaks.
- Pulling heavily on the desk with your arms, which takes the work away from your legs.
- Lifting your heels off the floor, which shifts your balance forward and strains your ankles.
Muscles worked
Primary: quads. Secondary: glutes, adductors.
Suggested sets & reps
Get fitter
3 sets x 10 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 45 seconds
Build muscle
3 sets x 10-12 reps, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp knee or lower back discomfort, ease off or stop immediately.
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
Should I feel this in my inner thighs?
Yes, the wider stance naturally engages your inner thighs and glutes more than a standard narrow squat.
Can I do this exercise every day at my desk?
Yes, gentle bodyweight movements like this can be performed daily as a way to break up long periods of sitting.
How low should I go?
Keep the movement to a mini squat, bending your knees to about 45 degrees, which keeps tension on the muscles without straining your joints.