30 Office Exercises to Do Today (Chair, Desk, Standing, Sitting + Quick Routines)
If you’re desk-bound most of the day, your body usually tells you first: stiff hips, tight neck and shoulders, achy wrists, low back tension, and that classic mid-afternoon energy crash. The good news? You don’t need a full gym session to feel better. A few minutes of movement sprinkled through your workday can help wake up circulation, loosen tight areas, and lift your mood — without changing clothes or leaving your office.
This Rei Hirano–tailored guide gives you 30 practical office exercises you can do right now, grouped by chair/desk, standing, sitting, and with weights (using water bottles, books, or a bag). You’ll also get 5-minute and 10-minute mini workouts, superset ideas, motivation hacks, and a few “if you can’t exercise at your desk” alternatives.
Before you start: quick safety + set-up
- Pain rule: Mild effort and stretching sensation is okay. Sharp pain, numbness, or tingling isn’t. Stop and adjust.
- Posture basics: “Ribs over hips,” shoulders relaxed, chin slightly tucked (not forward).
- Desk/chair check: Use a sturdy chair (no wheels) for dips, step-ups, or elevated work.
- Breathing: Exhale on effort (push, stand, lift). Inhale on return.
With a chair or desk (8 exercises)
These are perfect when you’ve got 2–5 minutes between emails or calls.
1) Chair triceps dips
Targets: triceps, chest, shoulders
How: Hands on chair edge, fingers forward or slightly outward. Slide hips off seat. Lower until elbows bend ~90°, then press up.
Do: 8–12 reps
2) Desk push-ups (incline)
Targets: chest, triceps, core
How: Hands on desk, walk feet back, body straight. Lower chest toward desk, press away.
Do: 10–20 reps
3) Calf raises
Targets: calves, ankle mobility
How: Hold desk lightly, rise onto toes, pause, lower slowly.
Do: 12–20 reps
4) Chair-tap squats
Targets: quads, glutes, core
How: Stand in front of chair, sit back until you lightly tap the seat, then stand.
Do: 10–15 reps
5) Desk plank
Targets: core, shoulders
How: Forearms or hands on desk. Walk feet back, squeeze glutes, keep body in one line.
Do: 20–45 seconds
6) Desk side plank (supported)
Targets: obliques, shoulders
How: From desk plank, rotate to side, stack or stagger feet, reach top arm up.
Do: 20–30 seconds/side
7) Desk donkey kicks
Targets: glutes, hamstrings
How: Hands on desk, hinge slightly. Drive heel back/up with knee bent, squeeze glute.
Do: 10–15/side
8) Assisted single-leg stand (pistol progression)
Targets: quads, glutes, balance
How: Sit, extend one leg. Use chair arms/desk lightly to stand on the other leg, then sit back down with control.
Do: 5–8/side
While standing (8 exercises)
Great for when you’ve been sitting too long and want a quick “reset.”
9) Static lunges
Targets: quads, glutes, core
How: One foot forward, one back. Drop straight down, drive up.
Do: 10–12/side
10) Side lunges
Targets: inner thighs, glutes, quads
How: Step wide, sit hips back into the stepping leg, keep other leg straighter.
Do: 8–12/side
11) Single-leg hinge (deadlift)
Targets: hamstrings, glutes, balance
How: Hinge at hips, reach hands toward shin, keep back neutral.
Do: 6–10/side
12) Wall sit
Targets: quads, core
How: Back to wall, knees ~90°, hold.
Do: 20–45 seconds
13) Step-ups (stable surface)
Targets: glutes, quads
How: Step up, stand tall, step down slowly.
Do: 8–12/side
14) Bulgarian split squat (rear foot elevated)
Targets: glutes, quads
How: Back foot on chair, lower with control, drive up through front heel.
Do: 8–10/side
15) Low-impact jumping jacks (or regular)
Targets: full body, heart rate
How: Step out-in while arms go up-down (or jump).
Do: 20–40 reps
16) High-knee march
Targets: hips, core, circulation
How: March in place with tall posture, drive knees up, swing opposite arm.
Do: 20–40 total steps
While sitting (8 exercises)
These are subtle enough for small spaces, and they’re great for core + hip mobility.
17) Seated oblique twists
Targets: obliques
How: Sit tall, rotate torso right/left (move from ribs, not just arms).
Do: 10–15/side
18) Seated bicycle (slow + controlled)
Targets: abs, obliques
How: Lift knee, rotate opposite elbow toward it, switch.
Do: 10–20/side
19) Straight-leg lifts (single leg)
Targets: hip flexors, quads, core
How: Sit tall, straighten one leg, lift slightly, hold.
Do: 10–20 seconds/side
20) Seated knee-to-chest
Targets: abs, hip flexors
How: Hold chair edges, draw knees in, return slow.
Do: 10–15 reps
21) Glute squeezes
Targets: glutes (great for long sitting spells)
How: Squeeze glutes hard, hold, release.
Do: 10 rounds of 5–10 seconds
22) Seated leg extensions
Targets: quads
How: Extend leg until straight, squeeze quad, lower.
Do: 10–15/side
23) Seated “windshield wipers” (core control)
Targets: abs, obliques
How: Lean back slightly, feet together off floor (or heels down), move legs side to side.
Do: 10–20 total
24) Seated flutter kicks
Targets: abs, hip flexors
How: Sit tall, extend legs, alternate small kicks.
Do: 20–40 total kicks
With weights (or office objects) (6 exercises)
No dumbbells? Use a water bottle, heavy book, laptop bag, or loaded tote.
25) Seated shoulder press
Targets: shoulders
How: Press weight overhead, avoid shrugging.
Do: 8–12/side
26) Bent-over row (bag or books)
Targets: upper back, lats
How: Hinge forward, pull elbows back, squeeze shoulder blades.
Do: 10–15 reps
27) Biceps curls
Targets: biceps
How: Elbow stays close to ribs, curl up, lower slow.
Do: 10–15/side
28) Front raises
Targets: shoulders
How: Raise straight arm to shoulder height, lower controlled.
Do: 8–12/side
29) Russian twists (seated or floor)
Targets: obliques, core
How: Hold weight, rotate side to side with control.
Do: 10–16/side
30) Romanian deadlift (books/bag)
Targets: hamstrings, glutes, back
How: Hinge at hips, keep back neutral, stand by squeezing glutes.
Do: 8–12 reps
Supersets (fast combinations that feel like a “real workout”)
Do 2 moves back-to-back, rest 30–45 seconds, repeat 2–3 rounds.
- Posture + upper body: (26) Rows + (25) Shoulder press
- Legs + cardio: (4) Chair-tap squats + (16) Marching
- Core + stability: (5) Desk plank + (18) Seated bicycles
- Glutes + legs: (14) Bulgarian split squats + (11) Single-leg hinge
5-minute desk workout (no excuses)
Do each once, minimal rest:
- Desk push-ups — 12–20
- Chair-tap squats — 10–15
- Desk plank — 30 seconds
- High-knee march — 30 seconds
- Seated knee-to-chest — 10–15
10-minute office workout (2 rounds)
Round = 5 minutes. Rest 45–60 seconds between rounds.
- Wall sit — 30 seconds
- Side lunges — 10/side
- Bent-over rows — 12–15
- Seated leg extensions — 12/side
- Low-impact jacks — 30 seconds
Benefits: why these tiny workouts matter
Short “movement snacks” during the day can help:
- Reduce stiffness in hips, back, neck, and wrists from prolonged sitting
- Boost energy and focus, especially during the afternoon slump
- Support mood and stress management by giving your nervous system a reset
- Improve posture endurance by strengthening upper back, core, and glutes
Other options if your office setup is awkward
- Take stairs for 2–3 minutes
- Walk during phone calls
- Do 60 seconds of calf raises + shoulder rolls every hour
- Use a sit-stand pattern (even short standing blocks help)
- Keep a light resistance band in your drawer (tiny, powerful)
Staying motivated when you’re busy
- Make it automatic: “After I send an email, I do 10 squats.”
- Pick a minimum: “2 minutes counts.”
- Stack habits: coffee → calf raises; meeting ends → desk plank
- Track wins: a simple checklist (Mon–Fri) beats perfection
- Pair with comfort: a calming scent at your desk (lavender, eucalyptus, citrus) can make the habit feel rewarding — very on-brand for Rei Hirano self-care routines.
Takeaway
You don’t need an hour to take care of your body at work. A few minutes of office exercises — sitting, standing, or using a desk — can help you feel looser, more energized, and more focused. Start with one mini routine today, then build consistency by attaching it to something you already do every day.