Skip to content
  • Use code: MOM200 for $200 off + a free deskpad with every bundle!
  • Use code: MOM200 for $200 off + a free deskpad with every bundle!
  • Free Shipping
  • 30-Day Free Trial
  • 10-Year Warranty
Lots of exercises that you can work with your standing desk

Best Standing Desk Exercises to Try in 2021

If you find yourself with odd muscle cramps and aches after a long day at work, you’re not alone. Working in one position for too long can take a toll on your body. We were made for movement!  

Yoga Stretches at Home with kids

Working in a sitting position all day can cause you to lose strength in your glutes and leg muscles. You don’t use it, you lose it! On top of that, hunching over and sitting improperly can cause tightness and tension in the hips and back. (That’s why good posture is so important!) 

On the flip side, standing all day isn’t any better. Working on your feet for hours and hours can cause stiffness and sore muscles. Even working at a standing desk without breaks can be harmful! (Check out some of our best practices for standing desks.)

The key to a comfortable workday is variation and movement. With the help of a height-adjustable sit-stand desk and ergonomic accessories, you’ll feel much better at the end of your workday. 

couples stretching at Sit-Stand Desk

Let’s kick off our desk exercises with a few movements simple enough to perform while you’re standing at your desk and checking your email. These won’t take up much room at all, and you can even sneak in some leg extensions while you’re on a video call--we won’t say anything!

7 Exercises to Work With Standing Desk

1. Calf Raises

You can calf raises exercise if your standing desk

Starting position: both feet flat on the ground, shoulder-width apart.

Lift yourself onto the balls of your feet, like a tiptoe stance. You should feel a stretch in your calf muscles. Hold on to the desk for balance if needed! Lower yourself back down. This is one rep. 

Reps: 5-10 reps followed by a break.

2. Hamstring Curls

Hamstring Curls is one of the exercises that you can do with electric desk

Starting position: both feet flat on the ground, shoulder width apart.

Raise one foot behind you, and bend your knee to at least a 90-degree angle. You should feel the stretch in your hamstrings (the big muscle on the back of your thigh). Lower your foot back to standing position. This is one rep.  

Reps: 5-10 reps, then switch legs and repeat on the other side. 

3. Hip Extensions

You can stretch your hip extensions by applying with chair

Starting position: standing leg straight, other leg extended out behind you. 

Raise the foot that is behind you. Keep your leg straight as you lift it about 6 inches off the ground. This targets your glute muscles and keeps your hips flexible. Lower your leg so your toes touch the ground again. This is one rep. 

Reps: 5-10 reps, then switch legs and repeat on the other side. 

4. Chest Stretch

Chest stretching exercise can help you expand your ribcage

Starting position: Arms down by your side, standing up. 

Lock your fingers together behind you and straighten your elbows if you can. Push your shoulder blades together behind you and take a deep breath. This helps you to expand your ribcage and counteract all the desk work you do. 

Reps: hold the stretch for 10-30 seconds. 

Want to kick it up a notch? The following exercises are a little more involved--we don’t recommend trying to read your email while you do them! 

Stretching with Exercise Bands at Business Office Sit-Stand Desk

The EFFYDESK Business Office Standing Desk with its premium, commercial-grade steel build has a frame weight of 75lbs, and wider, tapered feet to provide you optimal stability and peace of mind when you’re doing workstation exercises at your electric sit-stand desk. Is your desk a bit shaky? Find out here why some standing desks wobble more than others.

5. Desk Push-ups

You can do your push ups with your standing desk Push-Ups

Starting position: Take one step back from your desk and lean forward so your hands are on the edge of the desk

Your torso should be straight--engage those core muscles! Without bending your knees, slowly lower yourself until your chest is close to the desk, and then raise yourself back up again. This is one rep. 

Reps: 5-10 reps, followed by a break. 

6. Reverse Lunges

Reverse Lunges is a good exercise while you sit so long

Starting position: Stand on one leg with the other stretched out behind you. 

Take a step back and slowly bend your knees into the lunge. You should feel the stretch in your quads and glutes (thighs and buttocks). Raise yourself back up and step forward. This is one rep.

Reps: 5-10 reps, then switch legs and repeat on the other side.  

7. Side Lunges

Side Lunges can be part of your office exercise

Starting position: both feet flat on the ground, shoulder-width apart.

Take a step to one side and bend that knee to about 90 degrees. This targets and tones your inner thigh muscles. Raise back up and return to starting position. This is one rep.

Reps: 5-10 reps, then switch legs and repeat on the other side. 

Looking for another simple exercise or two to combat soreness in the shoulder blades after working away at your computer? Don’t forget to check out these 6 fun yoga exercises to help improve circulation and energy at your home office.

Want even more ways to reduce physical stress while working from home? EFFYDESK can help! 

Girl workouts out with standing desk to reduce her physical stress

At EFFYDESK — we design, mould, and deliver the best Electric Standing Desk for professional or personal use. Our award-winning ergonomic office chairs ensure that office workers are protected against desk job damage, and are well-equipped to maximize efficiency and morale in the workplace — wherever that may be for you.

If you have ever experienced computer elbow pain or neck pain when looking down, be sure to check out our blog archive for other helpful articles on ergonomics in the workplace.

Browse our signature Standing Desks, Office Chairs, and Monitor Mounts designed to boost workplace productivity, so you can get more done, more comfortably. 

Previous article 8 Things to Know Before Switching to a Stand Up Desk