Desk Exercises At Work – 5 Best Desk Chair Exercises

Desk Exercises At Work

desk exercises

Working at a desk all day can be physically and mentally draining. After work it is hard to try and fit a workout in because of how fatigued we are! We end up usually just crashing on the couch and going back in to that all-so-familiar seated position.

The sedentary lifestyle that the desk-bound office lifestyle evokes will surely turn us into a couch potato if we don’t do something about it

These exercises listed below are low impact and will help you stay healthy and fit at the desk.

5 Best Chair Exercises

If this is the only chance you get to workout, we want to make sure we incorporate our full body.

This exercise routine is a full body routine that will allow you to leave the office feeling great.

1. Chair Squat: 3 sets x 10

sitting exercises at work

  • Start from the upright position, keep a neutral spine 
  • Look forward during the whole exercise (allows for equal weight distribution to each foot and for normal curvature of the back)
  • Make sure feet are hip-width apart and positioned equally with respect to one another.
  • Bend at the knees (keep an upright and neutral spine) until your butt hits the seat – and then stand up straight (make sure to engage your glutes and core!)
  • note: make sure your knees do not come over your toes – this will put too much pressure on the joint.

2. Chair Dips: 2 sets x 10

sitting exercises

  • Grip the edge of your chair with your hands – and place your body in front of the chair
  • Make sure that your elbows are pulled in close towards your body
  • Legs can be placed wither close to the chair or further away (if further away it will increase the intensity of the workout)
  • Slowly lower yourself down towards the chair – elbows only going a little bit past 90 degrees
  • As you go down take a deep breath and inhale, as you press up with your triceps exhale

3. Chair Pushups: 3 sets x 6

desk exercises


  • Get into the standard push-up position
  • Tuck your elbows in close to your side and make sure your core is engaged
  • Keep your back flat (neutral spine) – should be a straight line from your heels to the back of your head
  • Slowly lower yourself engaging the muscles of the chest, arms and core
  • Inhale as you lower, exhale as you push yourself up

4. Chair Single Leg Raises: 3 sets x 10

exercises you can in a chair

  • Slide your butt to the edge of the chair 
  • Place your hands on either side of the chair to stabilize yourself
  • Place your left leg on the floor and slowly extend your right leg until it is parallel with the floor
  • Make sure to sit upright and engage the core while doing this exercise
  • Flex your quad muscles as you extend your leg
  • Repeat on the opposite side

5. Chair Leg Lifts 3 sets x 10

workouts you can do at work

  • For this one you are going to have to move your butt to the edge of the seat again
  • Engage your core and make sure that your spine is in the neutral position
  • Squeeze your inner thighs together and make sure your feet are positioned in the exact same position to one another
  • All you are going to want to do is raise your knees up a couple feet and then back down to the floor
  • You can use your arms to provide counter force to lower the intensity of the ab workout
  • This one is by far the hardest!
  • Exhale on the way up and inhale on the way down

Tell me what you think about the chair workout! It’s quick and easy, and wont take you more than 10-15 minutes!

If you have and questions please feel free to leave a comment below


  • Uwais

    Reply Reply January 25, 2016

    Now I have no excuse to not exercise. I found this quite creative and a great way to actually start working out. Thank you for the amazing post – am really lazy to exercise so its perfect for me.

    • Dylan

      Reply Reply January 25, 2016

      Thanks for the comment Uwais, Trying to make it easy and accessible enough so that no-one has an excuse!

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