Last updated: June 4th, 2025
As businesses continue to support work-from-home arrangements, boundaries between work and home life get blurred, and we spend more time at our desks. Sedentary work can lead to physical problems, and as a result, more people are investing in standing desks.
But standing desks alone are not a panacea.
You also need to exercise, which is why we compiled a set of exercises you can do either behind your desk (maybe even during a Zoom call) or while you’re on a break.
We recommend the latter. You should ideally be outdoors: sweat, soak up the sunshine, drink water, and stretch.
(Related: How To Stand At A Standing Desk).
1. Touch The Spine.
Above: You can do this exercise without any equipment, and without stepping away from your standing desk.
Staring at a computer monitor for extended periods is not ideal. The persistent strain on your neck leads to a condition called ‘tech neck’, which causes soreness and stiffness.
You can incorporate this simple stretch that loosens up your neck area and loosen your shoulders:
- Reach for the spine: Lift your arm up, bend it, and attempt to touch your neck vertebrae.
- Feel the stretch: Use your other arm to gently press down on the elbow and deepen the stretch. Hold the stretch for 10-15 seconds, shake it off and repeat.
Important!
Be wary not to ‘over-stretch’, which can happen with increased pressure or pushing yourself too hard. The release often comes through gentle movement and relaxation, so take things slowly.
Stretching your neck will also allow you to prevent a forward-tilting posture.
2. Standing Desk Push Ups.
Above: control your standing desk pushup difficulty by adjusting your desk height. The lower the height, the more you will suffer.
Push-ups are a great standing desk exercise and an effective way to increase upper body and core strength. It will also open your shoulders and chest and prevent slouching.
To do this:
- First, check that your standing desk can support your weight.
- Ensure you have a non-slip surface below you and your feet remain flat on the floor.
- Start with your hands on the edge of your standing desk.
- Lean forward and push down into a push-up position.
Aim for 3 x sets of 12-15 push-ups throughout the day. These are lower impact than regular push-ups so you can aim for higher reps.
(Related: Secretlab Magnus Pro Standing Desk Review: The Good, Bad & Ugly).
3. Back Extensions.
Above: A more advanced variation of the back extension, the floor back extension, is done while lying on the floor.
As we’ve mentioned, sitting at a desk for long periods can do more than cause fatigue – it can also lead to poor posture. Lower back pain is a common symptom.
Back extensions are ideal for performing near your desk, as they don’t need much space. You can do them in the smallest of home offices.
To perform a basic back extension:
- Stand away from your desk with your feet shoulder-width apart.
- Place your hands on either side of your hips.
- Lean backwards gently as far as you can go without straining.
- Hold this position for 10 seconds before slowly releasing and returning to a straight standing posture.
- You can then lean forward and lengthen your spine in the opposite direction. Don’t worry if you cannot touch your toes. Place your hands on your shins or knees for support, or let your body weight hang.
Expert Tip.
You can perform more advanced variations of the back extension by ling on the floor (see image above).
These should be repeated throughout the day while working to maintain good posture and a relaxed body.
(Related: Are Standing Desks Ergonomic?)
4. Wall Squats.
Above: For extra gains, torture yourself even more by holding a small medicine ball while squatting. (Don’t have a medicine ball? Use a book or a laptop).
Wall squats are an excellent all-rounder exercise for your standing desk routine. They:
- Help improve lower-body strength and power.
- Work for every major muscle group in the body – including your core, which helps keep you balanced when standing for long periods.
- Increase the strength of your quads, glutes, and hamstrings.
- Do not require equipment (except the wall of your home office!).
We recommend:
- Start with sets of 15-30 seconds, building up to 60-90 seconds.
- Explore holds at different angles. Half of your sets should be in a deep squat, the other in a 1/3 squat.
- Add one or two weights for an added challenge and resistance as you get stronger.
Ensure your technique is correct:
- Feet should be slightly wider than the hip stance.
- Adopt the sitting position, as if sitting in a chair.
- Don’t cheat by pushing on your thighs with your hands.
- Ensure your knees don’t go past your toes.
5. Planks.
Aabove: feel the burn and focus on keeping yourself straight.
Planks are like spinach. No one likes them, but everyone knows that they’re good for you.
The good news is that they’re easy to perform. Simply:
- Set a timer for 30 seconds.
- Push yourself up onto your hands.
- Focus on keeping straight.
Rest for 30 seconds when the timer goes off.
Repeat 3-5 more times.
Feeling Cocky?
Try a more advanced variation where you alternate between being on your hands and your elbows during your set.
(Related: Healthy Workspace: The Correct Height for Your Desk).
6. Standing Bicycle Crunch.
Above: standing bicycle crunch helps you build coordination and explosiveness.
Six-pack abs are a dream for many of us, and ab exercises are great at strengthening your core for postural awareness.
Strengthening our core supports us to sit, stand, and move more efficiently throughout the day. For standing crunches:
- Stand with your feet shoulder-width apart.
- Place your hands behind your head.
- Bring your right knee to meet your left elbow, then return to the starting position.
- You can also hold a dumbbell in one hand and lean towards the ground, using your abdominals, before standing up to attention (one side at a time).
Aim for 15-20 reps on each side with all ab exercises. Ab work is also great for balance. As an add-on, you should incorporate a 30-second wall sit to strengthen your abdominals before returning to work.
Expert Tip.
Ab exercise requires more control than more significant compound movements. Focus on the ‘mind-muscle’ connection to strengthen your concentration and increase muscle mass.
7. Rear Leg Raise.
Above: focus on keeping your leg straight to improve your mind-muscle connection.
Increasing your heart rate is the way to go if you’re looking to burn fat while working.
Expert Tip.
Nike Master Trainer Joe Holder has developed the ‘Exercise Snacks’ concept. These are 5-10 minute daily sessions to raise your heart rate and move regardless of your environment.
Rear leg raise is an excellent strength exercise that is surprisingly aerobic. You can incorporate it into your standing desk workout to increase metabolism flow and burn calories.
- Begin on all fours, back straight.
- Keeping your hips level, push your rear straight to the rear.
- Use a mirror to check your form.
Perform 10 repetitions, then change legs to complete the set. Aim for 3-5 sets.
8. Standing Lunges.
Above: maintain correct lunge posture by keeping your posture upright.
The benefit of a height-adjustable desk is that you can utilise this to support your exercise breaks.
Lunges are a great way to stretch and strengthen multiple muscles, with many variations available to suit your body.
Follow these steps:
- Stand feet parallel, hip-width apart.
- Lunge forward.
- Sink deep into the lunge, focusing on keeping your torso upright.
- Don’t let the knee of your other leg touch the ground.
- Push back up into the starting lunge position.
Repeat the sinking motion 10 more times. Rest for 3 minutes before repeating the set on the other side.
9. Lunge Stretch.
Aabove: lunge stretches seem much easier than they are.
Lunge stretching is the most underrated exercise you can do at a standing desk.
Here’s how you do it:
- Take a very large step forward with your left leg.
- Plant your right hand flat on the ground.
- Reach directly for the sky using your left hand, rotating your torso.
Hold the stretch for 15 seconds, gently release and stand up. Repeat the same on the other side to complete the set.
Do another 3-5 sets.
Bonus Exercise You Can Do At Your Standing Desk: Arm Circles.
Our arms can take a lot of strain when working, whether seated or standing.
Many office workers experience ‘computer elbow’ from their arms being bent in the same position all day. Repetitive strain injury is also common from typing at awkward angles. Both conditions result in pain and a loss of mobility.
A simple but effective way to prevent this pain is by adding arm circles to your routine at standing desks.
- Find a place in the room with adequate space around you.
- Take your arm by your side and rotate up in a full circle (forwards).
- Try 3-5 times before reversing the direction (backwards).
- You can then place your arms directly out to extend your wingspan.
- Rotate both arms at the same time in small circles.
- Increase to big circles before coming back down to small.
- Reverse the direction and repeat.
This non-weighted exercise targets your shoulders, joints, and upper arms for increased blood flow and supported posture.
Why Should I Do Exercises At My Standing Desk?
Finding time for exercise can be challenging, but doing so at your standing desk is a convenient way of squeezing a routine in.
You can schedule these into your day and block time out so you are not interrupted. We recommend setting hourly alarms to step away from your desk for 5 minutes. You will return revitalised.
Regular exercise benefits the following:
- Improved circulation.
- Improved posture.
- Improved mobility in daily life.
- Improved heart rate variability.
- Reduced back pain.
- Higher productivity.
- Better mental health.
If you can implement the discipline to ensure the below exercises are part of your daily routine, you will reap the rewards outside your working life.
(Related: Perks And Pitfalls Of Home Office Life).
Bottom Line On Standing Desk Exercises.
Incorporating exercises into your workday is an excellent way to stay active. Better yet, incorporating exercises whilst you work from a standing desk will minimise the strain on your body that prolonged sitting can cause.
Like any habit, discipline is required. It won’t take long before you experience how good it feels to tune into your body and move in a way that supports you.
Steven
Cody says:
Hi,
Do you know 9am HOME standing desks?
I want to know how about their desk.
Steven McConnell says:
Hi Cody, I’ve never seen them before but I took a quick look for you and I’m 90% certain it’s another Jiecang desk. You can tell by the design of the feet and the lowest height (60cm). Desky, Omnidesk, Stand Desk are all pretty much the same.
Cody says:
Which one do you mean? Pesk or Robin series? I am interested in their Robin series, it looks unique and beautiful. I can’t find anyone like it in Desky.
Steven McConnell says:
I was talking about the Pesk Series. Robin series does look attractive and unusual, but I’m usually not a fan of tubular legs as they tend to be more prone to wobble. I can’t say whether this is the case in this instance, as I haven’t physically tested the desk myself. The 10 year warranty is reassuring, however. I wish they offered a risk-free trial to let you test out the legs!
Cody says:
Thank you very much, Steven; I will take your comments into consideration.
Erin says:
Do you know much about Kangadesks? There are Australian as well.
Steven McConnell says:
Hi Erin, its another Jiecang standing desk. Same as Desky, Omni, Stand Desk etc. The design of the feet and 60-125cm height range gives it away. The desk appears to currently be currently on sale for $299, which is an absolute steal and I’m wondering why they’re selling their stock at 1/3 of RRP. Regardless, even if they’re about to go bust, I’d still buy one at that price.
EDIT: Be careful. Fakespot showed these warnings while browsing their website: “Multiple eCommerce scam experiences detected, Poor customer service”
Suzy says:
Hi – given all the desks are so similar, is it possible to mix a desk from one brand with a drawer accessory from another? I don’t like the UpDown desk metal drawer (hangs very low so likely to impede leg space) but don’t mind the Desky one – can these be mixed and matched?
Thank you for the reviews! Super helpful.
Steven McConnell says:
Yes, it’s possible to play switcheroo. But you may want to consider that UpDown design is curved, so it will hurt less if you do jam your thighs into it. Desky’s meanwhile, is quite angular. Pro tip: you can also find a bunch of inexpensive slimline desk drawers on Amazon.
jason says:
I’ve spent far, far too much time agonising over which desk to get haha, definitely more than a week. Very happy that you’ve added the omni-desk to your catalogue. That was the one I was considering the most untill you came you with a review saying that it was more wobbly!
Anyways, do you have an opinion on the new updown desk KLIK Series? Its advertises to be significanlty ligher while having better (on paper) specs
Thanks!
Evelyn says:
Hi Steven, great blog post – thank you! I’m also wondering whether you have any opinion or insights on the new UpDown Desk KLIK series…they come at $100 more expensive (for the same size/table top) but seem to be ‘better’ according to the UpDown website.
Cheers!
Steven McConnell says:
Hi Evelyn, thanks! I will have a full review of the KLIK up around February 2025. It’s not necessarily a better standing desk – but it is lighter, less bulky and promises easier assembly.
Ben Clements says:
Hi. I’m interested to know more about whether I actually could fit the Desky cable management system in the Omnidesk? I’ve had a look at the omnidesks in person at the showroom and it looks like their cable management trays screw on (vs the clip in at the edges of the desk with the Desky tray). The desky system also has the power plugs that snap into place in the tray.
So I’m curious to know if you have you tried it, and if so how did you do it please? Or is your thinking that you’d just buy the power boards and plugs from Desky and rest them in the Omnidesk tray?
I’m stuck, because I prefer the Omnidesks but I really love the idea of a single power lead!
Thanks
Steven McConnell says:
I just had a new Omnidesk delivered to my house. Give me about two weeks to assemble it, test it out and report back.
Sunni says:
Thanks for your very helpful (and funny) review. I used the information to to buy a Desky standing desk in record time – no consumer agonising for weeks, as is my usual practice. It has a pneumatic up/down mechanism, so lets see how that goes.
Steven McConnell says:
Ha! You’re welcome, Sunni. Glad I helped you cut down on the agonising. The pneumatic mechanism is an interest choice – let me know what you think of it?
Amber says:
Hi Steven,
Really great and insightful review. It was refreshing to see something that wasn’t filled with ChatGPT affiliate link garbage!
I’m curious about your opinion on L-shaped standing desks? I know that Desky, UpDown and a few other retailers offer these types of desks and I would assume they are more strong and stable, but I’m not an expert and I can also imagine the opposite being true due to the irregular shape. I’ve been looking at these types of desks because I think their shape suits my space the best. Do you have any knowledge on this or do you only have experience with regular rectangular shaped desks?
Steven McConnell says:
Thanks, Amber. Did you know that I have a L-shaped standing desk review? Search for “arielle best corner standing desks” and you’ll find it.
Melissa says:
Hi Steven great article thank you!
I’ve spent way to much time on this, and I’m now leaning towards the Artiss thanks to your review.
I’m wondering if you have any insight into ergonomic chairs for the home office also?
Steven McConnell says:
Hi Melissa, thanks! The Artiss is a great budget pick. I’ve written numerous ergonomic chair reviews – Google “arielle best ergonomic office chairs” to find them 🙂
tania says:
hey are there any other manual desks apart from the ikea ones you don’t recommend, that you would recommend? I prefer the idea of not needing electricity to move between stand up and sit down but maybe that doesn’t really exist?
Steven McConnell says:
Hey Tania, all of the premium brands (UpDown, Desky, etc) offer a manual crank model. Definitely the way to go if you want to avoid electronics. But TBH I suggest you reconsider. Electronics are very reliable these days – and hand-cranking your standing desk is more annoying than you’d expect.
Adam says:
Hi, do you know much about the UpDown Klik vs Pro system?
Steven McConnell says:
The company has shipped their new Klik standing desk to me yesterday. Stay tuned!
Scott Long says:
You mention in your review of the Up Down Pro that you would get the cable holes and grommets done, but it looks like your (very pretty) Messmate desk doesn’t have them. Is your recommendation a hindsight reflection, or did you choose not to spoil the look of the desk with the grommets? Without the grommets can you can still run the cables behind the desk and into the cable management tray? Cheers!
Steven McConnell says:
Scott, I said in the review that grommets and holes are a great idea, not that I have them. They’re less important if your standing desk faces a wall. But if you have an open-plan style home office like mine, they’ll make your workspace look much cleaner. PS You can still run cables into the tray without the holes and grommets – the cables will simply run behind the desk.
Isaac Jenkinson says:
Hello,
Have you had a chance to try the new UpDown Lyft model? Curious about its stability vs the pro.
Steven McConnell says:
Isaac,
Not yet. On first glance, it looks like a budget alternative to the “big brothers”. It’s probably pretty good (UpDown has a reputation to maintain), but I’m of the opinion that buying cheap means you pay more in the long term. I’d save up another few hundred bucks and get the Pro. You can often get a melamine or bamboo-topped model on sale for around $900.
David says:
This is a great site and will help me decide on which desk to buy. Have you heard any good/bad reviews about the Blacklyte Atlas Lite or Ergo-Rise II from BDO furniture?
Steven McConnell says:
David, thanks for the kind words. Never heard of the Atlas Lite until you mentioned it. Looks like a decent gaming desk that borrows heavily from Secretlab Magnus – but why not just buy a real Magnus instead?
As for the Ergo-Rise – looks like a decent desk, but its height controller is outdated. The best standing desk brands have upgraded to OLED controllers.
Ben says:
Thank you for writing this review Steven; really helpful to break through the BS.
By any chance have you used or hold an opinion on Vertilift desks?
Steven McConnell says:
You’re welcome. God, I haven’t even heard of them – but thanks for the heads-up. There are too many standing desks on the Australian market. Obviously I haven’t used these in person, but I’m almost certain they’re yet another Jiecang variant (i.e., frames are identical to Desky). You can tell by the identical max and min heights, as well as the design of the foot.
Eloise says:
Hey Steven, I was recommended the Alwyn or Octavia (Living Fusion) 140cm sit and stand desks from Temple and Webster which don’t even get a mention in your review. Would you bother with any of their brands ? (I may have dodged a bullet by finding your review!)
Steven McConnell says:
Hi Louise, I haven’t had first-hand experience with the T&W standing desk (must add one to my list!).
However, I had a look through the specs for you.
It doesn’t look too bad, actually – considering the price. If you can’t stretch your budget to ~$950 for an entry-level UpDown or Desky, this could be a good option.
Jordan says:
Hi Steven, Thanks for the review! I am starting out with a home office set up and need a new chair and sit stand desk. I’m a student but I prefer to buy things I know will last, but I don’t have too much experience with sit stand desks. I initially thought to buy the Artiss but have considered buying the Acacia UpDown Pro+ so I know it lasts and I don’t have to buy another desk in a couple of years. Is it worth the price jump for me? Thanks!
Steven McConnell says:
Hi Jordan, the Artiss and the UpDown desks sell at two very different price points. If you have the budget, I suggest you stretch to the UpDown standing desk – you won’t regret it.
jason says:
I know you’ve disqualified the flexispot e7 pro so the e7 max plus would probably also be disqualified, but a quad motor 4 column desk frame at a prices competitive with UpDown desk is incredibly tempting. Plus 15 year warrenty (if the company lasts that long)
Have you had a chance to take a look? Its like half the price of the desky quad!
Steven McConnell says:
Hey Jason, great observation. I haven’t included quad standing desks here because they’ve traditionally attracted a niche consumer – someone who needs to place a tonne of gear on the desktop and doesn’t mind paying 2X the usual price. But Flexispot’s sharp pricing on their quad desk certainly changes things. I haven’t seen one in the wild yet – but the specs look promising.
Steven