1% Movement

10 Simple Exercises You Can Do at Your Desk

Introduction

You’ve been sitting at your desk for hours.

Your next meeting starts soon.

Your inbox is full.

And going to the gym in the middle of the workday isn’t exactly realistic.

But movement doesn’t always require a workout.

There are simple exercises you can do at or beside your desk in just a few minutes.

Some require nothing more than your body and a chair. Others can be made more challenging with something as simple as a resistance band.

The goal isn’t to turn your office into a gym.

It’s to stop treating your workday as eight uninterrupted hours of sitting.

Here are 10 simple desk exercises you can use to add more movement to a busy day.

1. Chair Sit-to-Stands

This is one of the simplest lower-body exercises you can perform beside your desk.

How to do it

  1. Sit toward the front of a stable chair. 
  2. Place your feet comfortably on the floor. 
  3. Stand up under control. 
  4. Slowly sit back down. 
  5. Repeat.

Start with around 5–10 repetitions if that feels comfortable.

As you become stronger, you can gradually increase the repetitions.

Why it’s useful

You’re taking something you already do—getting out of your chair—and turning it into a simple strength exercise.

No equipment required.

Important: Use a stable chair that won’t roll away. If your office chair has wheels, choose another stable surface for this exercise.

2. Calf Raises

Calf raises are easy to perform while standing beside your desk.

How to do it

Stand upright and use your desk or a stable surface for balance if needed.

Slowly lift your heels from the floor.

Pause briefly.

Lower them again.

Repeat 10–15 times.

You can do these while waiting for a meeting to begin or during a short work break.

3. Desk Push-Ups

You don’t need to get onto the floor to perform a pushing exercise.

A sturdy desk can provide an elevated surface.

How to do it

  1. Stand facing a stable desk. 
  2. Place your hands on the edge approximately shoulder-width apart. 
  3. Step your feet backward. 
  4. Keep your body controlled and relatively straight. 
  5. Bend your elbows and lower yourself toward the desk. 
  6. Push yourself back to the starting position. 

Start with a small number of repetitions and gradually build from there.

Safety first

Make sure the desk is stable and cannot move or tip before using it for support.

If you’re unsure, skip this exercise and use a wall instead.

4. Wall Push-Ups

If desk push-ups feel too difficult—or your desk isn’t suitable—use a wall.

Stand facing the wall.

Place your hands against it.

Step backward slightly.

Bend your elbows and bring your upper body toward the wall.

Push yourself away.

Wall push-ups can be particularly useful for beginners because you can adjust how challenging they feel by changing your body position.

If you’re returning to exercise after a long period of inactivity, see our guide on How to Start Exercising When You’re Out of Shape.

5. Seated Knee Extensions

You don’t even need to leave your chair for this one.

How to do it

Sit upright with your feet on the floor.

Slowly straighten one knee.

Pause briefly.

Lower your foot.

Switch legs.

Repeat several times on each side.

Keep the movement controlled rather than swinging your legs quickly.

This is an easy option when you only have a minute or two available.

6. Standing Marches

Stand beside your desk and march gently in place.

Lift one foot.

Lower it.

Lift the other.

Continue for 30–60 seconds, or for however long feels comfortable.

It may sound almost too simple.

But remember what we’re trying to accomplish.

We’re not trying to perform an intense workout between emails.

We’re creating opportunities to move.

A minute of marching is still a minute you weren’t sitting.

7. Mini Squats

If you’re comfortable performing squats, your desk area can provide enough space for a few repetitions.

Stand with your feet in a comfortable position.

Bend your hips and knees slightly.

Lower yourself only as far as feels comfortable.

Return to standing.

Start with a small range of motion if you’re a beginner.

You don’t need to squat deeply for the movement to “count.”

8. Standing Hip Abductions

Stand behind or beside a stable chair or desk for balance.

Keep your body upright.

Move one leg gently out to the side.

Return it slowly.

Repeat several times.

Then switch sides.

Avoid swinging the leg.

Keep the movement controlled.

9. Resistance-Band Rows

If you’re willing to keep one small piece of exercise equipment at work, resistance bands can expand the exercises available to you.

Rows are one example.

Depending on the type of resistance band and available safe anchor point, you can use pulling movements to add resistance to a short strength routine.

Because band setup varies, follow the manufacturer’s instructions and make sure the band and anchor are secure before exercising.

Resistance bands are useful for office workers because they’re compact enough to keep in a drawer or work bag.

If you’d like a beginner-friendly set, see our Best Resistance Bands for Beginners guide.

Again, equipment isn’t necessary.

It’s simply another option when you’re ready to add resistance.

10. Take a Two-Minute Walk

Yes, I’m including walking as a desk exercise strategy.

Because sometimes the best exercise you can do at your desk is:

Leave the desk.

Stand up.

Walk down the hallway.

Walk to refill your water.

Walk up a flight of stairs if appropriate for you.

Walk around the office.

Then return.

Don’t make movement more complicated than it needs to be.

If you’ve been sitting for a long time, getting up and walking for a few minutes is one of the simplest things you can do.

Bonus: Gentle Desk Mobility

Not every movement break needs to be strength training.

You can also use a few minutes for gentle mobility.

Depending on what’s comfortable for you, that could include movements for your:

Neck.

Shoulders.

Upper back.

Wrists.

Hips.

Ankles.

If stiffness from desk work is your main concern, we’ve created a separate guide covering Best Stretches for Desk Workers.

That allows this article to stay focused on movement and exercise rather than trying to cover every possible stretch too.

Turn Desk Exercises Into Exercise Snacks

You don’t have to perform all ten exercises at once.

That’s the beauty of this approach.

Pick two or three.

Do them for a few minutes.

Then return to work.

For example:

Morning movement break

10 chair sit-to-stands
10 calf raises
5–10 wall push-ups

Afternoon movement break

60 seconds of marching
10 mini squats
2-minute walk

That’s a very different approach from waiting until you have enough time for a full workout.

These small bursts of activity are similar to the idea of exercise snacks—brief periods of movement distributed throughout the day.

Use Work Events as Movement Reminders

You probably don’t need another notification on your phone.

Instead, use things that already happen during your workday.

For example:

Finish a meeting → 10 calf raises.

Send a report → walk for two minutes.

Make coffee → perform a few sit-to-stands.

Lunch ends → take a short walk.

You’re connecting movement with an existing behaviour.

That makes it easier to remember.

What If You Work in an Open Office?

This is a legitimate concern.

You may not want to start doing squats beside your desk while twenty colleagues watch you.

That’s fine.

Choose less noticeable forms of movement.

Walk to refill your water.

Take the stairs.

Walk during lunch.

Stand during appropriate phone calls.

Do seated movements.

Save your resistance-band routine for home.

You don’t need to perform every strategy in this article.

Choose the ones that actually fit your environment.

What If You’re Working From Home?

You have even more flexibility.

You could keep resistance bands beside your workstation.

Place an exercise mat nearby.

Take a walking break between meetings.

Perform a few bodyweight exercises.

Or use a walking pad during suitable work tasks.

If you’re working remotely, read How to Move More While Working From Home: 12 Simple Ways.

Should You Buy a Standing Desk?

You don’t need a standing desk to perform desk exercises.

But an adjustable desk can make changing positions throughout the day more convenient.

You might:

Sit while writing.

Stand for a meeting.

Walk for a few minutes.

Return to sitting.

The key word is change.

The goal isn’t to stand motionless for eight hours instead of sitting for eight hours.

If you’re considering changing your workstation, see our Best Standing Desks guide.

A standing desk should support a more active work routine—not become a substitute for movement.

Your Office Chair Matters Too

Your chair isn’t exercise equipment.

But if you spend many hours working at a desk, your workstation should allow you to work comfortably while you build movement breaks into the day.

An expensive chair doesn’t eliminate the need to move.

And even a well-designed workstation doesn’t turn prolonged sitting into exercise.

If you’re replacing your current chair, our Best Office Chairs guide covers options designed for desk-based work.

Then remember the more important part:

Get out of it regularly.

A 5-Minute Desk Exercise Routine

Don’t know where to start?

Try something simple.

Minute 1

Walk or march in place.

Minute 2

Chair sit-to-stands.

Minute 3

Wall push-ups.

Minute 4

Calf raises.

Minute 5

Walk.

Done.

You don’t need to sweat.

You don’t need to change clothes.

You don’t need to shower afterward.

You’ve simply added five minutes of movement to your workday.

A 2-Minute Version for Extremely Busy Days

No five minutes?

Try two.

Stand up.

Perform a few comfortable sit-to-stands.

Do some calf raises.

Walk around your workspace.

Then continue working.

Two minutes might feel insignificant.

But the purpose is bigger than the two minutes themselves.

You’re practising the identity:

I don’t sit all day just because I have a desk job.

Desk Exercises Don’t Replace a Complete Exercise Routine

This is important.

A few calf raises beside your desk shouldn’t be viewed as your entire weekly exercise program.

Desk exercises are a strategy for adding movement and interrupting an otherwise sedentary workday.

You should still work toward an overall routine appropriate for your abilities that includes aerobic and muscle-strengthening activity.

If you’re unsure how much activity adults generally need, read How Much Exercise Do Adults Really Need?

Think of desk exercises as one layer of an active lifestyle.

Not the whole thing.

Frequently Asked Questions

What exercises can I do at my desk?

Simple options include chair sit-to-stands, calf raises, wall or desk push-ups, seated knee extensions, standing marches and short walking breaks.

Can I exercise while sitting at my desk?

Some movements, such as controlled knee extensions, can be performed while seated. However, it’s also useful to regularly get out of your chair and move when your work allows.

How often should I do desk exercises?

There’s no need to follow a complicated schedule. Use short movement breaks to interrupt longer periods of sitting throughout your workday.

Are desk exercises enough exercise?

Desk exercises can add movement to your day, but they shouldn’t necessarily replace a broader exercise routine that includes aerobic and strength activity.

Can I use resistance bands at my desk?

Yes, depending on your workspace and the exercise. Make sure the band and any anchor point are secure and follow the manufacturer’s instructions.

What if I can’t exercise in front of my coworkers?

Choose discreet options such as walking, taking stairs, standing during appropriate calls or performing your more obvious exercises somewhere private.

A Quick Safety Note

Exercise should be appropriate for your current abilities.

Use stable furniture when an exercise requires support, and don’t use rolling chairs or unstable desks for exercises that place force through them.

Stop if a movement causes pain, dizziness or other concerning symptoms.

If you have a medical condition, injury, significant mobility limitation or have been advised to restrict physical activity, seek appropriate professional guidance before starting a new exercise routine.

Conclusion

You don’t need to choose between doing your job and moving your body.

Your desk can still be where you work.

But it doesn’t need to be where you remain for the entire day.

Stand up.

Do ten calf raises.

Perform a few sit-to-stands.

Walk for two minutes.

Return to work.

Then do it again later.

These movements won’t look impressive on social media.

That’s not the point.

The goal is to make movement a normal part of your workday.

Because sometimes becoming more active doesn’t begin with joining a gym.

It begins by getting out of your chair.

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