I tried the deskercise trend – Here are the 7 leg stretches I now have on rotation daily

Now, I love my job. But if your workday looks anything like mine, you’ll blink and suddenly it’s 3pm. You’ve answered emails and jumped between meetings (somehow forgetting to refill your water bottle at lunchtime, again). Your legs are feeling heavy, your tailbone is sore, and one of your hips has started to ache on the side. Too weirdly specific? Maybe. 

The truth is, there’s not much we can change about the fact that spending hours at a desk is part of so many of our modern, desk-centric jobs. Something we can do, though? Taking a really conscious approach to how we structure our days around being sat for 8 hours. 

Me being me, I stumbled across the term “deskercise” during a recent scroll sesh. In a nutshell, this concept encourages incorporating a few desk stretches for legs (plus your back, neck or arms) throughout the day to help ease stiffness, get your blood flowing and make sitting feel a little comfier. 

The idea was wonderfully low-effort, which, frankly, is exactly my kind of wellness routine. Naturally, I had to give it a whirl.

7 desk stretches for legs (The ones I try to remember to work in)

After a few weeks of trial and error, here are the simple stretches I’ve worked into my daily routine. They take less than a minute each, and can all be done at or around my desk.

Keen to join in? Put aside that email, and let’s get moving. 

1. Seated hamstring stretch

Straighten one leg with your heel resting on the floor and your toes pointing upwards. Keeping your back long, gently lean forwards until you feel a stretch along the back of your thigh.

Hold for 20 to 30 seconds before switching sides.

2. Ankle pumps and circles

Lift your feet slightly off the floor.

Point your toes down and away from you, then flex them back up towards your shins. Follow with slow ankle circles in both directions.

This simple movement helps encourage circulation and actually feels really good in the calves.

3. ‘Figure four’ desk hip stretches

This is one of my favourite desk hip stretches.

Cross one ankle over the opposite knee to create a figure four shape. Sit tall, then gently lean forwards until you feel a stretch through your hip and glute. Yep, this one borrows heavily from yoga. 

Hold, then repeat on the other side.

4. Seated knee hugs

Lift one knee towards your chest and gently hug it in with both hands.

Hold for around 20 seconds before swapping sides.

This one feels extra good if your lower back has started feeling tight during the afternoon. Not really skirt compatible, though.

5. Calf stretch at your desk

Now we’re standing up! Pop yourself beside your chair and step one foot behind you.

Keep your back heel pressed into the floor while bending your front knee slightly. You’ll feel the stretch through the calf of your back leg.

Hold before swapping sides.

6. Hip flexor stretch at desk

If you’re looking for just one move to ease things after standing up after hours of sitting and feeling pain or stiffness in the front of your hips, I do think this one’s worth a try.

Sit towards the front edge of your chair. Extend one leg slightly behind you while keeping the other foot planted. Gently tuck your pelvis underneath until you feel a stretch across the front of your hip.

This hip flexor stretch at desk targets one of the muscle groups that spends the entire day in a shortened position.

7. Seated leg extensions

This one is a gentle way to wake up the muscles at the front of your thighs after sitting for long periods.

Sit tall with both feet flat on the floor.

Slowly straighten one leg until it’s almost parallel with the floor. Hold for a few seconds before lowering it with control.

Repeat several times on each side.

Can my office chair cause leg pain​?

Yes, your office chair and the way you sit in it can contribute to leg pain or discomfort. Sitting for long periods can leave your hips, thighs and calves feeling stiff, particularly if your chair isn’t adjusted to support a comfortable position.

Try keeping both feet flat on the floor, your knees roughly level with your hips and avoiding sitting on one leg. Most importantly, change position and get up regularly throughout the day.

If you have persistent or severe leg pain, it’s worth speaking to a healthcare professional to find out what’s causing it. Or speaking to your team about switching up your office furniture. 

Can sitting all day cause hip pain?

So, can sitting all day cause hip pain? It certainly can contribute. 

Remaining in one position for hours places extra stress on your hips and lower back, particularly if your workstation isn’t set up well or you rarely get up to move.

How should you stretch your legs at your desk?

Aim to move or stretch your legs regularly throughout the working day, rather than waiting until they feel stiff or uncomfortable. A quick stretch every hour is a simple place to start.

You can try leg stretches while sitting at your desk, ankle circles or seated leg extensions between meetings. 

Standing up, walking around and changing your position regularly can also help break up long periods of sitting. Go grab that water refill, or that coffee chat you’ve been meaning to have. 

That’s it! The desk stretches for legs​ (and hips) that I’m trying to stick do, in a bid to avoid stagnation and keep things feeling 

Want to see a full video tutorial? DM us over on Instagram, I’d be happy to oblige!

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