How to Squat and Workout In The Office To Double Your Results

How to Squat and Workout In The Office To Double Your Results

Your Office is a Gym, So Treat It Like One

The Squat, it’s a primitive position, but it’s gained a lot of attention of late. A body-weight form of physical exercise frequently practiced by cross-fitters and bodybuilders. But it is starting to gain popularity across the general population. Its resurgence is strong and it could not come at a better time. The science is contributing to this trend. From poor posture to metabolic irregularities, the dangers of extended sitting are starting to unfold before our very eyes. This is where Office Workers and those in the 9-5 face problems.

Extended sitting is part and parcel of office culture and office life. It is a necessity rather than a choice. Well, up until now. Standing Desks are starting to gain traction. They are starting to crop up in office spaces across the globe. But these are only available to the lucky few, to those who have called upon their Standing rights. To those granted their wishes from the powers that be and obtained the investment. Besides, these desks are not cheap. So unless their price is to dramatically fall, which looks a long way off yet, the regular Office Worker will continue to sit. And to sit at length.

The squat, when practiced frequently, can therefore offer a way out. It is, in a nutshell, a fundamental exercise for the human being:

“The squatting position is one of the most beneficial shapes for human beings. In cultures where squatting is common and chairs are almost unknown, chronic back pain is rare and even the elders are fluid and limber. Contrast that with the United States, where we spend more than $86 billion per year on the diagnosis and treatment of back pain. Our mission is to diminish (or even eliminate!) the time we spend sitting in chairs and for people everywhere to enjoy the benefits and blessings of squatting.” – Squat Everywhere

I couldn’t have put it better myself.

So by now we are beginning to understand:

  1. The dangers of sitting
  2. The importance and benefits of squatting


Its Easy For You to Say:

All being said, it’s an exercise that’s difficult in execution and not everybody can perform a squat in its right alignment or using the right technique.

The inability to perform a squat can be due to multiple factors including: muscle imbalances and mobility issues. Ironically, its extended sitting that causes these imbalances in the first place, and only exacerbates the issue.

It would be easy for me to send you on your way and tell you to squat here, to squat there, to squat everywhere, but I understand the impracticalities of this request. Moreover, you simply wouldn’t do them.

I have therefore devised a quick and effective action plan to get you squatting more frequently:


The Office is Actually Gym

Believe it or not, how you view your office will dictate how you command your day and how you act within it. If you see the office as a bunch of desks and chairs, you’ll soon come to think of it as a place of sitting and lethargy. If however, you see it as a building of floors and rooms with areas for different exercises, you can soon devise an impressive leg workout, that incorporates our favourite squat, with everybody else none the wiser: The office is actually a gym. So treat it like one.


The Stairs

 I’ve written briefly about the importance of the stars in the Complete Morning Routine Guide for the Fit Office Worker (link). To clarify my stance on the stairs; they are the office workers gift from the builders. They are the office workers medicine and provide more benefit when used frequently throughout the day. They stretch the legs and get the blood pumping around the body. So it is at this point that I tell you to go and locate the stairs in your building. More often than not they are Fire Exit stairs, but they should be available for use. Failing this, whenever an escalator needs to be used, take the stairs instead, with reasons as outlined below:

Stairs are a dynamic and effective piece of fitness equipment, and should be used as such.

 We will soon learn how you can use them specifically, but first let’s turn to the office leg workout.


The Office Leg Workout Routine

 The below is a simple template to be used on how to incorporate the workout. The terms Beginners, Intermediates, Experts, relates to how confident you are at performing the exercises or how much experience you have with them. It is not based on fitness levels. Moreover, you may find that due to delayed onset muscle soreness from gym workouts or the need for recovery, an ‘expert’ places themselves in the ‘begginer’ category on certain days of the week or times in their programming. Essentially, everybody should start out at the beginner level, and should ultimately work their way up to the Expert category.

Beginners: 2 Exercises Completed Every 2 Hours.

Intermediates: 3 Exercises Completed Every 1 Hour.

Experts: 4 Exercises Completed Every 15-30 Mins.


Beginners: Stair Lunges, Squats

Intermediates: Stair Lunges, Squats, Calf Raises

Experts: Intermediates: Stair Lunges, Squats, Calf Raises, Sissy Squats.


 The Exercises:


Stair Lunges

 These should be used on the stairs. Simply avoid the first step, and lunge into the 2nd step thereafter. Alternate between legs, ensuring the Glutes are activated and the back is straight. Whilst it is important to do these at the set intervals outlined, these can be used at any time of the day.

Beginners: 20 lunges, or 2 flights of stairs, per every 2 hours

Intermediates: 40 lunges, or 4 flights of stairs, per every 1 hour

Experts: 60 lunges, or 6 flights of stairs, per every 15-30 minutes



Squat Workout Exercise Routine Lunge



 This can be performed in the landing between stairs. This is often a quiet space, so you should not be disturbed. Failing that, you can squat over a toilet (keep seat closed and find the most recently cleaned one!)

Beginners: 2 Sets of 5-10 reps, per every 2 hours

Intermediates: 3 sets of 8-12 reps, per every 1 hour

Experts: 4 sets of 12-15 reps, per every 15-30 minutes

Squat Workout Exercise Routine Lunge


Calf Raises

 These are only applicable to intermediates and above. These too should be used on the stairs. The correct technique for these will be to keep the legs straight at all times and to move through the motion slowly. Especially in the eccentric phase (i.e. the coming back down to the stairs).Whilst it is important to do these at the set intervals outlined, these can be used at any time of the day.

Intermediates: 3 sets of 8-12 reps, per every 1 hour

Experts: 4 sets of 12-15 reps, per every 15-30 minutes


Squat Workout Exercise Routine Lunge


Sissy Squats:

These are only applicable to Experts. These are difficult to execute and require immense quad strength. These can be completed on the landing of the stairs or alternatively in a toilet cubicle (if beg enough). The correct technique for these will be to keep the Glutes contracted and firing and to push the hips toward to sky.  It is important not to bend the Knees.  These are a very difficult exercise and require a good level of conditioning. They need to be practiced less frequently. I would advise that you research the exercise further before you begin to implement. This will prevent injury.

Experts: 3 sets of 6-10 reps, per every 2 hours.

Squat Workout Exercise Routine Lunge


To the Office Worker, remaining as active as possible will keep your fitness levels optimal and keep you in good health. As an occupation that centres on prolonged sitting, the workout provided above will help to eradicate the issues we often come into. Although its secretive, I hope that you have learnt that the Office can be used in many ways other than just working!

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