Office Exercises Squats Hamstrings. Lower down until your buttocks almost touch your chair, keeping your. Ideally, you want to combine both types of movements to optimize hamstring growth.

Try to bust these out between meetings, on a call, any time. Sit on the floor with your back against the bench. A review of your squat technique, the amount of work/volume you did during your workout, and understanding the context of your other workouts can help you identify the reason for your soreness.