13 Easy Exercises You Can Do At Your Office Cubicle
A good office workout can keep you motivated and keep your energy levels high as you work through the day. Office exercises can also reduce muscle stiffness and strain. Office cubicles are a great way to partition an office and give employees the privacy required to work individually.
However, as great as they are, it has been documented that sitting for long hours in a cubicle can have long-term unintended effects. You can start a micro-exercising routine to minimize the possibility of a stiff neck or backache caused by prolonged sitting.
A cubicle would be the perfect space to micro-exercise because you will not be interrupting the work of other colleagues. It’s an easy way to revitalize your body without leaving your workstation.
Today we are going to look at 13 simple but effective ways to keep your blood flowing and muscles engaged while in your cubicle.
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The facts about prolonged sitting, however, are clear: sitting increases risks for obesity and heart disease and causes back pain, leg cramps, and poor posture.
1. Chair Squats
Chair squats target your lower body including muscles like quadriceps, hamstrings, and glutes.
How to Perform a chair squat
First, stand in front of your office chair with your feet positioned apart. Your chair should be sturdy enough to support your weight in case you suddenly need it to.
Then, bend your knees slowly. Push back your hips as if you want to sit down. Lower your torso until your thighs are as parallel to the ground as you can get them or up to when you are just about to sit down.
Pause in this position for a few seconds (3 to 5 seconds)
Finally, slowly push back up to return to a standing position. Your back needs to be straight the whole time.
Repeat the up and down motion 10 to 15 times to complete a set. Move slowly and cautiously to maximize the effectiveness of each rep.
2. Seated Leg Lifts: Strengthen Your Core
Seated leg lifts will strengthen your core and improve circulation in your legs.
How to perform seated leg lifts
- Sit with your back straight and feet flat on the floor.
- Then, pull your stomach towards your spine to engage your core.
- Lift your leg slowly until it’s parallel to the floor.
- Hold this position for a few seconds then slowly return your leg to the floor.
- Repeat the with the other leg.
- Add difficulty to the challenge by lifting both legs at the same time.
- 8 to 12 reps per leg and 3 to 5 reps for both legs are ideal.
3. Desk Push-Ups
A cubicle desk can also be used for a quick office workout. Desk pushups will engage your chest, shoulders, and triceps.
- First; place your hands shoulder-width on your desk.
- Slowly step back until you are straight from your head to your heels.
- Now, lower your head slowly towards your desk by bending your elbows.
- Go as low as you possibly can, then slowly push back up to your original position.
- 8 to 10 reps per set will do just fine. Two to three sets are ideal before you start your day or during lunch hour.
4. Shoulder Shrugs
Shoulder shrugs are a quick fix for tight shoulders and neck tension.
- Sit or stand with arms relaxed at your sides.
- Lift the shoulders toward your ears as high as possible.
- Hold the position for a few seconds, then release.
- Repeat for 10 to 15 times.
5. Seated Torso Twists
Twisting motions can release tension in your spine and improve overall flexibility. Seated torso twists are simple. You can do them while you are working. They do not draw too much attention from colleagues.
- Sit with your back straight.
- Your hands should be on your desk or armrest for support.
- Slowly rotate your midsection (torso) on one side as far as you can.
- Hold the position for a few seconds.
- Slowly rotate it back to the center and rotate it in the opposite direction.
- You can do 16 to 20 reps in total.
6. Wall Sits
Wall sits strengthen your legs and improve your stamina. They are not technically cubicle exercises but are effective in building endurance and toning your lower body. They’re also a great way to break up the monotony of sitting all day.
How to do wall sits:
- Find a sturdy wall in your office.
- Lean your back against the wall and slide down until your thighs are parallel to the floor.
- Hold the position for 20-30 seconds (or longer, if you’re feeling ambitious).
- Stand back up and repeat 3 to 5 times.
7. Ankle Circles
Ankle circles promote circulation and reduce stiffness in the lower legs. This is a great micro-exercise for people who sit for long periods.
How to perform ankle circles:
- Lift one foot off the floor and rotate the ankle in a circular motion.
- Start with a small circular motion and gradually increase the size.
- You can do 10 to 15 in either direction, then do it on the other foot.
8. Wrist and Finger Stretches
Take a break from typing and using your mouse to do wrist and finger stretches. Wrist stretch reduces the possibility of carpal tunnel syndrome which can be dangerous if unchecked.
To perform wrist and finger stretches:
- Extend one arm forward, palm up
- Gently pull back the fingers of that hand with your opposite hand.
- This will stretch the forearm muscles and relieve tension in the wrist.
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9. Seated Shoulder Rolls
The shoulders and neck are areas where we store tension. Seated shoulder rolls help release tightness in the upper back, neck, and shoulders.
They improve blood circulation in the area and relieve any pain or strain, especially after a long day at work.
To perform seated shoulder rolls:
- Sit up straight in your chair and relax your arms by your sides.
- Slowly roll your shoulders forward in a circular motion, then reverse the direction after 10 repetitions.
- Your movement should be slow and controlled.
Shoulder rolls help loosen up the shoulder joint and increase flexibility.
10. Calf Raises
Calf raises are excellent for activating the muscles in your lower legs. Prolonged sitting can lead to poor circulation in the legs. Calf raises trigger better blood flow to the lower parts of your leg.
How to perform calf raises:
- Sit upright with your feet flat on the floor.
- Slowly raise your front foot off the ground and balance on the balls of your feet.
- Hold the position for two or three seconds then lower your feet back down.
- Repeat the rep for either or both feet at the same time.
You can do as many reps as you possibly can with this exercise.
11. Neck Stretches
A neck stretch can reduce tension and pain in your neck. If you perform it consistently, it’s a great way to also improve neck flexibility.
To perform neck stretches – sit up straight and gently tilt your head toward one shoulder ( bring your ear close to your shoulder) Tilt as far as you can go.
Hold for 10-15 seconds and then switch sides. You can also gently rotate your head while keeping your shoulders relaxed.
12. Seated Ab Twists
Seated ab twists work the core muscles and improve flexibility in the spine. They engage the core and strengthen the obliques therefore can counteract the effects of sitting
To perform seated ab twists – sit upright with your feet flat on the floor.
- Place your hands behind your head or across your chest. Rotate your midsection to one side while your hips are square and your back straight.
- Hold the twist for a few seconds before returning to the center.
- Rotate to the other side.
10 to 15 reps on each side is ideal.
13. Toe Taps
Toe taps are simple exercises that can be done under your desk as you work on your desk. The exercises activate the muscles in the calves, shins, and feet. Toe taps are particularly helpful for people experiencing swelling or discomfort in their lower legs due to sitting.
To perform toe taps – lift one foot off the ground and tap your toes on the floor in a rhythmic motion. Alternate between lifting your feet and tapping your toes. Perform this exercise for a few minutes at a time.
Learn Other Interesting Facts About Cubcles
ROSI Office Systems is a leader in premium office furniture in Houston, Texas. We have a large selection of new and recycled furniture and accessories including cubicles.
Would you like to learn more about cubicles? Here are a few great articles to get you started:
How Much Do Cubicles Cost? 2025 Guide
For any questions about buying, leasing, installing, or accessorizing cubicles, Talk to us today.
John Ofield is a recognized expert in the office furniture and office cubicle industry, with over 40 years of experience. As the founder of ROSI Office Systems, he specializes in space planning, custom cubicle designs, and high-quality commercial furniture. John’s expertise helps businesses enhance productivity and collaboration. He is also dedicated to mentoring entrepreneurs and redefining workspaces to inspire success.
