Press start.Anywhere.

1. Feet just wider than hips, toes slightly out.
2. Brace like you are about to be poked in the stomach.
3. Sit down between your heels, knees track over toes.
4. Drive the floor away and stand tall.

Common fault: heels lifting. Slow the descent and widen your stance.

1. Hands under shoulders, body in one straight line.
2. Squeeze glutes and brace before you move.
3. Lower until your chest is a fist from the floor.
4. Push the floor away, elbows at about 45 degrees.

Too hard? Hands on a bench or wall. Same rules apply.

1. Soft knees, weight in your mid-foot.
2. Push your hips back like closing a car door with your bum.
3. Keep the weight close to your legs, back long.
4. Stand by squeezing your glutes, not leaning back.

Feel it: a stretch in your hamstrings, never your lower back.

1. Step back long enough for both knees to bend to 90 degrees.
2. Keep your chest tall and front heel down.
3. Lower the back knee gently toward the floor.
4. Drive through the front foot to return.

Wobbly? Hold a wall with one hand until balance catches up.

1. Elbows under shoulders, forearms parallel.
2. Tuck your tailbone slightly and squeeze glutes.
3. Push the floor away so your upper back is full.
4. Breathe behind the brace. Stop when shape breaks.

Quality first: three 20-second holds beat one ugly minute.

1. Hinge forward, back long, arms hanging.
2. Pull your elbow toward your back pocket.
3. Pause and squeeze your shoulder blade.
4. Lower under control, full stretch at the bottom.

Desk workers: this is the one move to never skip.