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13 simple standing desk workout exercises.
Working on your computer all day can leave you no time for the gym. If you have a standing desk, however, it can help you get off your butt and cut down on the sedentary lifestyle.
But then again, your standing desk shouldn’t count as a replacement for exercises. Remember, standing burns only a few calories compared to walking and workouts.
Too much standing will also leave you with hurting feet and make you feel fatigued quickly. Experts recommend taking regular breaks from your stand-up desk to walk or do stretching exercises.
This guide will take you through 13 easy-to-implement standing desk exercises you can do at your standing desk. The exercises require no expensive exercise equipment or leaving your office.
The stand-up desk exercises discussed below are pretty simple, and anybody, including beginners, can do them with ease. They’ll work different parts throughout the day and keep your body from getting stiff.
Let’s get a closer look at these workouts…
1. Standing hip flex or thigh stretch.
Hip flexors play a critical role in your lower body movement. Located near the top of your thighs, this group of muscles enables you to walk, bend, kick, and even swivel your hips.
If your hip flexors become too tight, they can tear easily and make you feel pain.
2. Stretch Squat.
Squats are a common exercise that you can do in various workouts and basically on any occasion.
Squats also have many benefits. For instance, they can help burn more calories and help with excess weight loss.
They can also lower your chances of getting knee and ankle injuries by helping take pressure off these areas.
Squats will strengthen your bones, tendons, and even ligaments around the leg muscles when done properly.
3. Calf raises in the standing position.
Standing calf raises are another popular exercise for office workers. It helps promote ankle mobility and stability. It involves targeting the muscles at the back of your lower legs (specifically the gastrocnemius and soleus muscles).
4. Standing calf stretch.
Your calf muscles are responsible for many daily functions, including walking and standing. This means these muscles can easily get tired or stiff.
Calf stretches aim to activate these muscles. If done correctly, they can help increase blood flow to the area and thus reduce tightness and calf pain.
5. Standing with one leg exercise.
As you can easily picture, standing with one leg is a simple exercise that everyone can do. It goes a long way in improving your balance, which can help prevent falls that can lead to serious injuries.
If you want a boost in balance to work on your sit-stand desk for long hours, consider this exercise.
6. Standing chest stretch.
Sitting in front of your computer for long periods of time is one of the major culprits of tight chest muscles.
Unfortunately, a tight chest can lead to a limited range of motion and even affect your posture.
Good chest stretches will help open up this area, increasing the chest muscles’ flexibility and increasing the range of motion in your shoulders.
This will improve your posture and ensure pain-free movement patterns when using your standing desk.
7. Standing desk pushups.
Pushups remain the core of most workouts, and they’re helpful for your upper body and hands. However, a pushup in the office may be unpleasant since the floor is dirty.
8. Gluteal squeeze.
If you share your workspace with other people and want an exercise that you don’t do in your office without drawing the attention of fellow workers, this is it.
Gluteal squeeze is a quick and easy standing desk exercise that you can do just anywhere. It is all about squeezing your glutes. In so doing, you improve your endurance, power, and strength as per this study published in the Journal of Life and Environmental Sciences.
Doing this exercise every day is also sure to keep away injury.
9. Standing hamstring Curls.
Hamstring curl exercise, also known as leg curl, helps strengthen your hamstrings, thus improving your stability and leg muscle strength.
With stronger hamstrings, you’re less likely to experience injuries and pain. It’s also simple to do as it involves bending your knees and then moving the heels toward your butts as the rest of your body stays still...

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