Squat types

Split squats.

A staggered-stance squat — one foot forward, one back — that loads each leg separately. Great for balance and single-leg strength without added weight.

How to do a safe split squat

1. Step one foot forward and one back into a long stance, heels on one line or slightly offset.
2. Drop your back knee straight down toward the floor, keeping the torso tall.
3. Keep the front shin close to vertical; the front knee tracks over the toes.
4. Drive through the front foot to return to standing.
5. 10 reps per leg, or alternate — pick one for the round and stay consistent.

Why it fits an hourly break

• Addresses single-leg balance without equipment.
• Gives you a new challenge when air squats feel routine.
• Opens hip flexors after long sitting blocks.

Common mistakes

• Front knee crashing forward past the toes — shorten the step if needed.
• Losing the torso upright — keep the chest over the hips.
• Letting the back knee slam the floor — control the descent.

When to switch

If split squats are too hard, start with air squats. For a loaded progression, try goblet squats.

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