Written by Anne Praino, Account Manager
Bathing suit season is officially knocking at the door, and while we’re not about crash diets or extreme workout regimens, we are about feeling strong, confident and ready to soak up some sunshine. This month, we’re keeping things simple with one powerful move you can do right at your desk: the chair squat. If your office chair could talk, it might say that the two of you spend a little too much time together. But don’t worry, we’re turning that into an opportunity. This month’s challenge is all about using something you already have (your chair) to build strength, boost energy and feel more confident — one squat at a time.
Chair squats are a simple, effective way to strengthen your lower body, especially your glutes, thighs and core. Translation: the muscles that help you feel more confident in your favorite summer outfits. Because you’re using your own body weight, this move is easy to adjust for any fitness level, making it approachable for just about everyone. It also supports your joints by strengthening the muscles, tendons and ligaments around your legs, which can help reduce stress on your knees and ankles and improve overall stability. And since the movement mimics something you already do every day – standing up from a chair – it’s a “functional” exercise. In other words, it helps your body get stronger for real life, not just workouts. (Health Benefits of Squats, 2023)
Another major benefit of chair squats is their ability to counteract the effects of sitting for long periods. Spending hours at a desk can lead to muscle imbalances, tight joints and reduced flexibility. Over time, hip flexors tend to tighten, the glutes become less active and posture can start to suffer — often contributing to ongoing back discomfort and general stiffness. Chair squats help reverse that pattern by loosening tight hips, engaging the core and strengthening the lower body. These small but intentional movements support better posture, improved stability and more comfortable, natural movement throughout the day. Even a few repetitions can help “reset” your body after extended sitting. They promote circulation, re-engage your muscles and provide a quick boost of energy — no extra coffee needed. It’s a simple way to break up your day and feel more refreshed and focused. (Dutt, 2025)
Here’s how it works: Stand in front of your chair with your feet about shoulder-width apart. Lower yourself down until you lightly tap the chair, then stand back up — no hands needed. That’s one rep. For this challenge, start with 10 squats per day in Week 1, increase to 15 in Week 2, 20 in Week 3 and finish strong with 25 in Week 4. The best part? It takes less than two minutes. One of the biggest advantages of this challenge is how easy it is to stick with. You’re not committing to a full workout — you’re simply building a small, daily habit that grows a little each week. Over time, those few squats add up, helping improve your strength, balance and overall confidence. So, join us here at NFP — drop it like it’s hot for the month of June, and build strength that carries you well beyond the summer season.
Bathing suit season is officially knocking at the door, and while we’re not about crash diets or extreme workout regimens, we are about feeling strong, confident and ready to soak up some sunshine. This month, we’re keeping things simple with one powerful move you can do right at your desk: the chair squat. If your office chair could talk, it might say that the two of you spend a little too much time together. But don’t worry, we’re turning that into an opportunity. This month’s challenge is all about using something you already have (your chair) to build strength, boost energy and feel more confident — one squat at a time.
Chair squats are a simple, effective way to strengthen your lower body, especially your glutes, thighs and core. Translation: the muscles that help you feel more confident in your favorite summer outfits. Because you’re using your own body weight, this move is easy to adjust for any fitness level, making it approachable for just about everyone. It also supports your joints by strengthening the muscles, tendons and ligaments around your legs, which can help reduce stress on your knees and ankles and improve overall stability. And since the movement mimics something you already do every day – standing up from a chair – it’s a “functional” exercise. In other words, it helps your body get stronger for real life, not just workouts. (Health Benefits of Squats, 2023)
Another major benefit of chair squats is their ability to counteract the effects of sitting for long periods. Spending hours at a desk can lead to muscle imbalances, tight joints and reduced flexibility. Over time, hip flexors tend to tighten, the glutes become less active and posture can start to suffer — often contributing to ongoing back discomfort and general stiffness. Chair squats help reverse that pattern by loosening tight hips, engaging the core and strengthening the lower body. These small but intentional movements support better posture, improved stability and more comfortable, natural movement throughout the day. Even a few repetitions can help “reset” your body after extended sitting. They promote circulation, re-engage your muscles and provide a quick boost of energy — no extra coffee needed. It’s a simple way to break up your day and feel more refreshed and focused. (Dutt, 2025)
Here’s how it works: Stand in front of your chair with your feet about shoulder-width apart. Lower yourself down until you lightly tap the chair, then stand back up — no hands needed. That’s one rep. For this challenge, start with 10 squats per day in Week 1, increase to 15 in Week 2, 20 in Week 3 and finish strong with 25 in Week 4. The best part? It takes less than two minutes. One of the biggest advantages of this challenge is how easy it is to stick with. You’re not committing to a full workout — you’re simply building a small, daily habit that grows a little each week. Over time, those few squats add up, helping improve your strength, balance and overall confidence. So, join us here at NFP — drop it like it’s hot for the month of June, and build strength that carries you well beyond the summer season.
