A Lower Body Workout That’s Fit for the Office

We’ve all had those days where we hit snooze on our alarm clock or are too tired after work to make it to the gym. The bed is just too cozy, or binge-watching your favorite show is more appealing than your next workout. What if there was a way to work out during the workday and still do some work out on the days getting to the gym just isn’t happening? Well, you’re in luck; look at these five leg exercises that are fit for the office.

1. Sit to stand

This is as simple as it sounds, stand up from a chair and sit back down. Perform 30 repetitions – this can be completed in smaller sets of 10 or 15, or 30 repetitions in a row. To make this more difficult, don’t sit all the way back down on the chair and perform as a squat instead.

---

2. Heel raises

Standing up, raising your body on your toes, lifting your heels from the ground as high as you can. Return to the starting position with your heels flat on the floor again. Perform 30 repetitions – this can be completed in small sets of 10 or 15, or 30 repetitions in a row. To make this more difficult, perform the exercise on one leg with the other foot off the ground. Repeat on the other side.

---

3. Stair climbing

Simply walk up and down the stairs – complete as many flights as you feel comfortable. If your office does not have stairs use a curb outside in the parking lot. Step up on the curb and then back down again. Perform 30 repetitions on each leg.

---

4. Standing hip abduction

Standing upright, move your right leg out to the side, away from your body. Keep the toes pointed forward, and do not rotate the foot outward. Move the leg approximately 18” away from your standing leg, then return to the start position. Complete 15 repetitions and then perform on the other leg as well. Complete 2 sets per leg. Be sure not to lean with the upper body and stay upright.

---

5. Standing hip extension

Standing upright, keeping the knee straight, move your right leg behind, away from your body. Keep the toes pointed forward, and do not rotate the foot outward. Move the leg approximately 18” away from your standing leg, then return to the start position. Complete 15 repetitions and then perform on the other leg as well. Complete 2 sets per leg. Be sure not to lean with the upper body and stay upright.

---

Do any of these exercises cause you pain? Or maybe you’ve got a prior injury that just doesn’t feel quite the same anymore? Come to Athletico for a free assessment. During your free assessment, one of our talented rehab professionals will work with you to help you identify the best course of action to help you feel better.

Request a Free Assessment

*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.