Squat types

Air squats.

A bodyweight squat with no added load. The default for the 10-squat hourly habit because it needs no equipment and fits anywhere.

How to do a safe air squat

1. Stand with feet roughly shoulder-width apart, toes slightly turned out.
2. Send your hips back and down as if sitting into a chair.
3. Keep your chest up and your weight balanced across the foot.
4. Lower to a depth that feels controlled. Full depth is not required.
5. Drive through the floor to stand up fully. That's one rep.

If 10 bodyweight reps is too much to start, use a chair behind you and touch it gently on each rep.

Why air squats fit an hourly break

• No equipment.
• Quiet enough for a shared office.
• Finishes in under a minute for most people.
• Interrupts long sitting blocks without disrupting focus.

Common mistakes

• Rushing the rep — aim for controlled tempo, not speed.
• Rounding the lower back — keep the chest upright.
• Collapsing the knees inward — keep them tracking over the toes.
• Going deeper than your current mobility allows — build range over time.

When to use a different variant

If air squats are no longer challenging, try goblet squats with a small weight. For single-leg balance work, try split squats. For wider stance emphasis, try sumo squats.

Not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor before starting any new movement routine.