Pain Free Working
Exercises

4 Discreet Lower Body Exercises You Can Do at Your Desk

Desk exercises are great for those that want to keep up with their fitness while working in front of a computer all day. But doing chair dips can be distracting for others, and you don’t want to draw unnecessary attention to yourself.

Here’s what you can do without the rest of your office that you’re working out:

Butt Clenches

While sitting on your chair, squeeze your glutes and hold for 2 seconds, then relax. Repeat this for 20 reps. Finish sequence with a 30-second long clench. Repeat the entire sequence several time in the day.

Knee Raises

Sit up with your back straight and a tight core (or flexed abs) and feet flat on the ground. Gradually raise your right knee a few inches, using your abs to help lift. Slowly bring your leg back down, then repeat on your left knee. Repeat for 10-20 reps on each leg, maintaining slow and controlled movement.

Foot Press

Sit up with a straight back, feet flat on the floor and knees at a right angle. Press your right foot into the ground. Feel your right hamstring contracting, almost feeling like your bringing your right heel towards your butt without actually letting your foot leave the ground. Hold this position for 30 seconds, then repeat on your left side.

Heel & Toe Raises

Again, sit up in your chair with your feet planted on the floor and knees at 90 degrees. Press the balls of your feet into the ground, letting your heels raise as high as possible. Squeeze your calves, lower your heels back to the ground, then press the ground with your heels to raise your toes until you feel your shins contracting. Bring your toes back to the ground. Repeat this sequence for 10-20 reps.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.