13 Standing Desk Exercises [Guaranteed Results at Work]


You’ve been standing all day, and you’re still stiff as a board.

No wonder.

That’s not how you do it.

Standing desk exercises are the essential part of standing work.

Don’t just stand there.

Let me show you.

Here are

13 standing desk workouts to stay in form in 2021

1. March in place

One of the most straightforward exercises to do at work while standing. This one gets your whole body moving and stimulates your blood flow.

For beginners, I recommend starting with just a few minutes of marching on the spot. You can increase the length gradually over time.

Walking in place is an excellent way to increase your cardio level. It’s a perfect exercise not only for fitness newbies but also for more advanced people. After you get used to it, you can incorporate arm movement and even a light jog.

2. Stay on your toes

Another simple one, for starters. It’s an excellent workout for your feet and toes and an awesome calf workout. Here’s how to begin: stand with your feet spread at hip level, slowly lift your heels, and balance on your toes for a couple of seconds.

Want to test your balance? Repeat the exercise, only this time with your eyes shut and only on one leg.

3. Standing knee touches

This is one of the slightly more vigorous desk job exercises. You begin by standing with your feet a bit wider than shoulder level. Next, put your hands behind your head. Tilt your pelvis backward. Bring your shoulders back and your chest forward.

Next, bend to your left side. Raise your left knee and lower your left elbow so that both can reach. Repeat several times on both sides. Then try cross – left foot to right elbow and vice versa.

Now that’s some real fitness.

4. Back stretches

You have a standing desk, right? Cool. So, place both hands on top of your desk. Bring your feet together. Bend forward until your head reaches your hands. Keep your hands on the desk. Hold this position for 30 seconds.

There you have it. Repeat a couple of times, and you will reduce back stiffness.

5. Squats

You don’t need to be a slav to do squats, although it helps. Seriously, though – squats are a staple of exercising for a reason. It’s a versatile physical activity that puts several muscle groups to use. It’s a great exercise for the lower back and legs, and it’s good for your posture.

What’s important to know about squats is that you should keep your back flat. Remember to put your weight on the heels and not the toes. During the squat, keep your knees behind your toes.

Challenge yourself to hold the position for as long as possible.

6. Claps

You all know how to clap. But have you thought about adding it to your desk workouts? Use the time when you’re reading something, and your hands are free. 

You can enhance the exercise by playing a song with a nice beat. Don’t stop clapping until the song is over. I hope you didn’t pick something like ‘I heard it through the grapevine.’ If you did, reward yourself with a cookie.

o put your weight on the heels and not the toes. During the squat, keep your knees behind your toes.

Challenge yourself to hold the position for as long as possible.

7. Lunges

Lunges work out essential muscle groups in the lower legs. There are different kinds of lunges – classic, reverse, curtsy, twist, stationary.

For the classic lunge, keep your back straight, then bring one leg forward, keeping the other back. Finally, bend both knees so you end up in a position for a marriage proposal.

Get up and bring the alternate leg forward. Repeat several times for each foot.

8. Side bends

This is a great desk ab workout. It’s more of a stretch, actually, but it’s great for your back and spine. You begin by raising your hands straight above your head. Then bend to the side as much as possible while keeping balance.

After you’re done, bend to the other side and repeat.

9. Toe touches

An especially useful exercise to relieve back pain and relax your back muscles. It’s also used in yoga, known as uttanasana.

Many people do toe touches the wrong way, so here’s how to do it properly.

Put your feet together and stand straight. Keep your legs and back as straight as possible and bend down as far as you can. The goal is to be able to touch your toes with your fingertips.

10. Tree pose

The tree pose, aka vrikshasana, is one of the most famous modern-day yoga poses. It can be done with a lot of modifications, depending on your level of preparation.

So how do you usually do it? First of all, stand straight with your arms straight by the side of your body. Then bend your right knee and place your right foot on your left thigh. Take your time to find a good balance. Make sure your left leg and your spine are straight.

Take deep long breaths and relax your body. When you’re ready, raise your arms over your head and bring the palms of your hands together.

In the end, gently bring your hands and foot down to the side. Repeat with the other leg.

11. Leg lifts

Here’s another very simple yet super effective standing still exercise. It’s good for muscles in your legs, hips, and core.

Stand straight with your hands on your hips. Lift one leg in front of you as high as you can go, without bending your knee. The main thing you need to pay attention to is to move your leg slowly instead of swinging it. 

After all, the point is to strengthen your leg muscles.

You don’t need any kind of standing desk exercise equipment to do leg lifts, which makes them a perfect addition to your daily office routine.

12. Chair dips

A standing desk exercise using a chair? Sure. After all, it’s not ideal to spend the whole day standing nor sitting. You need balance. So, why not have some exercises for when you’re sitting?

Here’s how to do chair dips properly. Start by sitting on the edge of the chair with your legs in front. Place your hands behind your hips and grab the seat firmly. Then start lowering yourself and going back up again.

The goal of the exercise is to rely only on your arms while keeping the rest of your body muscles firm. Chair dips are a heavy exercise, so be mindful of doing them the right way. Otherwise, you might injure yourself.

Note: Before you start this exercise, make sure the chair you’re using is in a stable position, and it won’t slip away during your workout. 

13. Bicep exercise

Nope, I’m not talking about bringing dumbbells to work. One of the more unconventional desk workouts is to lift office objects.

It’s really simple.

Place your hand on your desk with your palm open. Grab your water bottle, a notebook, or some other relatively heavy object. Lift the thing several times. Repeat the process with your other hand.

This might not seem like much, but it will get those biceps moving, and you can combine it with other desk muscle-building exercises.


I’m proud of you. 

You now know at least 13 standing desk exercises. If you’re just starting with the whole standing desk lifestyle, be sure to advance patiently. Otherwise, you risk potential injuries and muscle soreness.

Standing desk workouts are a great way to be fitter, happier, and more productive in the workplace.

It’s time to take a stand and change your life.


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