10 best desk exercises to improve fitness at work.

desk exercise

10 best desk exercises to improve fitness at work.

Chained to your desk from 9 to 5? Feel your neck straining and your back-breaking?

Sitting at your desk and staring at the screen for 8 hours is a recipe for ruin!

If only you could stretch those muscles and feel better?

Listed below are 10 basic workouts you can do while working.

1. The Toe Touch

The seated toe touch stretch works on your hamstrings and lower back. It increases flexibility and provides relief to your back.

  • Sit up straight on office with both legs straightened.
  • Reach across with your right hand to left toe and sit back up to original position. Repeat with the opposite side

2. The Calf Raise

Seated calf raises are easy, provide strength and tone your calves. This simple stretch helps in treating and preventing shin splints.

  • Stand straight and place hands on your desk for support.
  • Raise the heels up as high off the ground and contract the calves for a second before lowering back down to the ground. Repeat.

3. High knees and Lateral Raises

High knees improve strength and balance by toning your core, upper thighs, buttocks and calves. While lateral raises help increase shoulder mobility and strength.

  • Stand straight with arms by the side.
  • Raise one knee up as high as possible without bending the knee or hunching the back while raising both arms out to the side before bringing the knee back down to the ground.
  • Repeat with the opposite leg.

4. The Leg Extension

Activate your quadricep muscles and build amazing lower body strength!

  • Sit up straight in your office chair with both knees bent at 90 degrees. Adjust seat if necessary.
  • Straight both legs and squeeze the quadriceps for a second before returning to original position. Repeat.

5. Seated Side Bends

Enjoy peace and tranquility amidst the hustle and bustle of the office with this soothing yoga pose! The seated side bends aid in relaxing the mind and relieve stress and anxiety.

  • Sit up straight in your office chair with both hands by straight by the side.
  • Reach down to one side and touch the heel, keeping the core tight and abs lightly crunched. Straighten back up to starting position and do the same for the opposite side and repeat.

6. Seated Russian Twists

The seated Russian twists tone the core and reduce risks of cardiovascular diseases like strokes and heart attacks.

  • Sit at the edge of the office chair and lean back without touching the back support and keep the legs off the ground. Ensure you are balanced by keeping the abs tight.
  • Twist from side to side.

7. Flutter Kicks

If you can’t go to the pool for a swim, why not do it on your seat at work? While it is difficult to reap the same rewards, this exercise can train your legs, as well as your stamina!

  • Sit at the edge of the office chair and lean back. The back can rest on the back support.
  • Keep both legs straight and abs tight.
  • Raise both legs in an alternate fashion.

8. Assisted Squats

Another effective exercise for building lower body strength and power! Assisted squats make your butt and legs look more defined by working your glutes and quads. When done in high volume, it can be a great HIIT exercise!

How to do it?

  • Stand up straight with hands on the desk and feet slightly wider than shoulder width apart (or what’s comfortable).
  • Push the hips back and descend into a squat while holding the desk for support until the butt touches the seat.
  • Stand straight back up and repeat.

9. Assisted Side Leg Lifts

This exercise strengthens and builds hip muscles for better posture, flexibility, balance, and shape.

  • Stand up straight with hands on the desk and feel about shoulder-width apart.
  • Raise one leg out to the side as high as possible while keeping the rest of the body stationary and hands on the desk.
  • Repeat. Do the same for the opposite leg.

Many office workouts can be uncomfortable for women who wear skirts to work. Fret not! Here is an attire appropriate exercise just for you.

Bonus: The Knee Squeeze

The knee squeeze targets your inner thighs and glutes.

  • Sit at the edge of your seat
  • Keep your knees together and feet flat on the ground
  • Keep your elbows slightly bent and place your hands on the seat
  • Extend your arms tighten your knees and buttocks together
  • Relax, continue for 20 reps

10. Long spinal stretch

This lower back exercise stretches your spinal muscles and provides back pain relief.

  • Sit up straight in the office chair.
  • Tuck the chin and around the spine while reaching the hands towards the heels.
  • Stay in the position for at least 30 seconds to feel the full stretch


Anymore excuses? These simple exercises will go a long way. At E’s Fitness, we value your health. Always.


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