8 Lower Body Desk Exercises for Better Circulation

If you sit for long hours at a desk, poor circulation can lead to fatigue, swelling, and even serious health risks like blood clots. The good news? Simple desk exercises can improve circulation, reduce discomfort, and boost your energy. Here’s a quick list of 8 easy lower body exercises you can do without leaving your chair:

• Ankle Circles: Rotate your ankles to reduce stiffness and improve blood flow.
• Seated Calf Raises: Lift your heels to activate your "second heart" muscles and pump blood upward.
• Thigh Squeezes: Squeeze your inner thighs to improve circulation and strengthen neglected muscles.
• Foot Presses: Alternate between lifting your toes and heels to mimic walking motion.
• Hip Shifts: Shift your weight side to side to loosen hips and promote blood flow.
• Toe Flexes: Curl and release your toes to keep your feet active and improve circulation.
• Leg Extensions: Straighten your legs to engage quads and boost blood flow.
• Under-Desk Pedaling: Use a compact pedal device for continuous movement.

Key Benefits:

• Prevent swelling, stiffness, and fatigue from prolonged sitting.
• Reduce risks of serious health issues like deep vein thrombosis.
• Strengthen lower body muscles for better mobility and balance.

Tip: Move every hour for at least 5 minutes. Even small movements can make a big difference in your health. Keep reading for detailed instructions and variations for each exercise.

Real Time Desk Exercises & Stretches - Ask Doctor Jo

1. Ankle Circles

Ankle circles are an easy and discreet way to stay active at your desk. This simple exercise helps reduce stiffness in your lower legs, keeping you comfortable and focused during long work sessions.

Ease of Execution at a Desk

What makes ankle circles so practical is how effortlessly you can do them without drawing attention. Whether you're on a call or in a meeting, just lift one foot slightly off the floor and rotate your ankle in controlled circles. Back in January 2025, Health.com included ankle circles in their list of 10 chair exercises, praising them for improving circulation without requiring you to leave your seat. Plus, they’re suitable for all fitness levels.

Research published in the Journal of Occupational Health revealed that adding short movement breaks to your workday can reduce physical discomfort by up to 40% and boost alertness by nearly 25%. Now, let’s break down the muscles that benefit from this exercise.

Targeted Muscle Groups

Ankle circles primarily engage your ankle joints, calves, and feet. These rotations not only ease stiffness but also strengthen essential lower leg muscles. They improve the range of motion in your ankle joint, supporting movements like dorsiflexion (lifting your foot upward) and plantarflexion (pointing your foot downward) - both crucial for healthy movement patterns.

But that’s not all. Ankle circles also enhance stability and proprioception, which is your body’s ability to sense its position. This can help reduce the risk of ankle injuries like rolling or twisting. In fact, a 2015 meta-analysis found that proprioceptive training is highly effective in preventing ankle sprains.

Circulation Improvement

The circular motion of this exercise works like a gentle pump for your lower leg circulation. Sitting for long periods can cause blood and fluids to pool in your feet and ankles, leading to that heavy, sluggish feeling. Ankle circles help counteract this by encouraging blood flow back toward your heart. As Jakob Roze, CSCS, a Health Writer and Personal Trainer, puts it: "Ankle circles...will help relieve any stiffness in your lower legs".

To perform ankle circles, lift one foot slightly off the ground and make large, controlled clockwise circles for 10–15 repetitions. Then, switch to counterclockwise and repeat. Alternate between feet until you’ve completed several sets. For the best results, aim to do this every hour, especially during long meetings or focused work periods.

Progressive Difficulty Options

If you're just starting out, keep your circles small and controlled. As your ankle mobility improves, gradually increase the size of the circles. You can also adjust the speed to balance flexibility and circulation benefits. The entire exercise takes less than three minutes and can make a noticeable difference in your mobility.

2. Seated Calf Raises

Seated calf raises are a straightforward desk exercise that can help boost circulation. Your calf muscles play a crucial role in this process, often referred to as the "second heart" by experts. They assist in pumping blood back from your lower body to your heart.

How to Perform at Your Desk

This exercise is easy to do, discreet, and perfect for multitasking during calls or while checking emails. Here’s how to do it:

• Sit upright in your chair with your feet hip-width apart.
• Position your feet so your heels are slightly behind your knees.
• Lift your heels off the floor, rising onto your toes.
• Hold for a moment, then slowly lower your heels back down.

The slow, controlled motion helps engage your muscles effectively. No equipment is needed, making it a convenient option for any workspace.

Muscles at Work

Seated calf raises primarily target the soleus muscle, which plays a key role in endurance and maintaining stability. This muscle also aids in pumping blood back to your heart. When you remain seated for long periods, the soleus becomes underutilized, leading to sluggish circulation and that heavy, tired feeling in your legs. Activating this muscle regularly can help restore your body’s natural circulation rhythm.

Benefits for Circulation

By engaging the calf muscles, this exercise enhances their natural "pumping" action. Renee Bullis, PT, DPT, from Hinge Health, explains:

"Calf muscles work like something of a muscle pump to improve circulation".

This pumping action helps prevent blood and fluid from pooling in your lower legs. Research supports this benefit: a study found that 77% of patients with venous leg ulcers healed completely after a 12-week exercise program that included calf raises, compared to just 53% who didn’t exercise.

Ways to Increase Difficulty

Start with bodyweight calf raises, aiming for 2–3 sets of 10–15 repetitions. Once you’re comfortable, you can up the challenge with these variations:

• Add resistance: Place a small weight on your thighs while performing the raises.
• Change foot positions: Point your toes slightly inward or outward to work different parts of your calf muscles.
• Adjust tempo: Try a 2‑4‑2‑2 rhythm - 2 seconds up, 4-second hold, 2 seconds down, and a 2-second stretch.
• Single-leg raises: Focus on one leg at a time to address muscle imbalances.

Incorporating these variations as quick "movement snacks" throughout your day can improve circulation and help reduce leg stiffness by the time you clock out.

3. Thigh Muscle Squeezes

Thigh muscle squeezes are a simple and discreet exercise you can easily do right at your desk. These small movements specifically target your inner thigh muscles (adductors), making them perfect for improving circulation and keeping your lower body active - even during a busy workday. The best part? You can sneak them in during video calls, while reading emails, or anytime you need a quick energy boost.

Easy to Do at Your Desk

What makes thigh squeezes so convenient is their simplicity. You don’t need fancy equipment - just a little creativity. Here are two easy methods:

• Option 1: Grab a small object like a tennis ball or yoga block, place it between your knees, and squeeze for about 5 seconds before relaxing slightly (without dropping the object). Repeat this 10–15 times.
• Option 2: If you don’t have a ball handy, sit upright and place your palms on the outside of your knees. Push your knees outward against your palms while resisting the movement. This alternative is just as effective and can be done anytime.

Both methods encourage better blood flow and can be done without drawing attention - perfect for staying active while working.

Muscles in Focus

This exercise primarily works your inner thigh muscles, which often get neglected during the day. For an added bonus, you can include a glute squeeze to engage your glute muscles. This combination creates a more complete lower-body movement that helps counteract the effects of prolonged sitting.

Boosting Circulation

One of the biggest perks of thigh squeezes is how they improve blood flow through your inner thighs. This increased circulation helps reduce fatigue and stiffness by delivering fresh oxygen to your muscles and flushing out waste products.

Incorporating these squeezes into your routine can make a noticeable difference. You’ll feel less fatigued and better equipped to handle long periods of sitting, leaving you more comfortable and energized throughout your day.

Adding a Challenge

Once you’ve mastered the basics, you can level up this exercise to keep it engaging and effective. Start by introducing resistance bands - loop one around your knees and squeeze inward against the band’s tension. You can also mix things up by adjusting your pace or increasing the number of sets and reps.

A good starting point is 2–3 sets of 10–15 repetitions. As your strength improves, gradually add more resistance or increase the intensity. These progressions ensure you stay active and build strength, even while sitting at your desk.

4. Foot Presses

Let’s dive into foot presses, a simple yet effective way to keep your blood flowing while you're glued to your desk. These exercises activate the muscles in your lower legs, helping blood return to your heart. Think of it as mimicking the natural pumping motion your legs make when walking - without ever leaving your chair. You can squeeze these movements into your day during video calls, email sessions, or whenever your legs start feeling stiff and restless.

Easy to Do at Your Desk

The beauty of foot presses is how easy they are to incorporate into your routine. Start with some basic heel and toe raises. From your chair, alternate between lifting your heels and your toes, holding each position for about 3 seconds. Aim for at least 10 reps. For variety, try lifting the heel of one foot while raising the toes of the other.

Want to add a little extra? Roll a tennis ball under your feet for a few minutes. This not only massages your feet but also keeps the blood flowing. It’s a quick and seamless way to combat desk-induced sluggishness.

Boosting Circulation

Sitting for long periods can lead to poor circulation, causing cold feet, numbness, or that annoying pins-and-needles sensation - something many desk workers know all too well. In more serious cases, restricted blood flow can even lead to tissue damage or sores. Foot presses work to counter these issues by keeping your blood moving.

Here’s how it works: when you press and release your feet, you activate the plantar venous plexus - a network of veins on the bottom of your foot. This action creates a natural pumping effect, helping push blood back toward your heart. For those of us stuck sitting for hours, this simple movement can be a game-changer, preventing blood from pooling in the lower legs.

Muscles at Work

Foot presses aren’t just about circulation - they also engage several key muscle groups in your lower body. These include your quadriceps, hamstrings, calves, and even your glutes. By activating these muscles, you’re not only improving blood flow but also maintaining strength, endurance, and muscle mass in your legs.

Adding a Challenge

Once you’ve got the basics down, you can step things up to keep your muscles engaged. Adjust your foot positioning to target different areas - wider stances work your inner thighs and glutes, while narrower stances emphasize your outer quadriceps. You can also extend the time you hold each press, increase your reps, or add resistance by pressing your feet firmly into the floor or a footrest.

Start small and build up gradually. Even a few minutes of foot presses sprinkled throughout your workday can make a noticeable difference in how your legs feel and function.

5. Hip Shifts

Hip shifts are a straightforward yet effective exercise that helps loosen up your hips, ease stiffness, and improve circulation by simply shifting your weight from one hip to the other.

How to Do It at Your Desk

You can easily incorporate hip shifts into your workday without drawing attention. Sit with your feet flat on the ground, and slowly shift your weight to one side by lifting the opposite hip slightly off the chair. Hold this position for 10 to 30 seconds. To make it more dynamic, you can add a gentle twist of your torso. Then, switch to the other side. This exercise is perfect for multitasking - you can do it during phone calls, while reading emails, or even in virtual meetings. Plus, it pairs well with other desk exercises by focusing on a different area, promoting overall circulation.

Boosting Circulation

Sitting for extended periods can slow blood flow, especially in your hips and legs, leaving you feeling stiff and sluggish. Hip shifts help combat this by activating your hip muscles and encouraging blood flow in the pelvic region. This simple movement keeps your circulation going and prevents that heavy, stagnant feeling from prolonged sitting.

Muscles at Work

Hip shifts engage several muscle groups at once. They primarily work your glutes and hip muscles, while also activating the hip flexors and hamstrings. This movement helps restore internal hip rotation, which is essential for walking and overall mobility. It also addresses common imbalances, like when one hip becomes more externally rotated than the other. By improving alignment, this exercise reduces discomfort from long hours at your desk. On top of that, it enhances hip flexibility, joint range of motion, and balance, which can lower the risk of pain or injuries in your hips, lower back, and legs.

Taking It Up a Notch

Once you’ve got the basics down, you can increase the hold time or add more repetitions to make the exercise more challenging. If you want to fine-tune your mobility, try focusing on improving internal rotation on one side - like your left hip - to address common asymmetries caused by sitting. For an extra challenge, use hip shifts as a warm-up during breaks before tackling more intense lower-body exercises.

6. Toe Flexes

Toe flexes are a simple way to get your blood flowing, even while you're glued to your desk. By curling your toes as if gripping the floor and then releasing, you can improve circulation in your feet and lower legs without disrupting your workday.

Easy to Do at Your Desk

The beauty of toe flexes is that they require no equipment and can be done discreetly. Sit with your feet flat on the floor, curl your toes downward, hold for about 10 to 30 seconds, and release. Repeat this movement during video calls, while typing emails, or whenever you have a spare moment. This small habit can make a big difference in keeping your feet healthy.

"Toe yoga is used to promote overall foot health and wellness through movements like raising the toes or just the big toe, curling or scrunching the toes, and heel raises."

• Nam Tran, DPM, podiatrist and foot surgeon at Dallas Direct Podiatry

For a bit of variety, you can try toe lifts. Raise your toes while keeping your heels planted on the ground, and give them a little wiggle. These variations not only mix things up but also help encourage better blood flow.

Boosting Circulation

Like other seated lower-body exercises, toe flexes are great for improving circulation in your feet. This can help with healing minor injuries and may lower the risk of circulation-related problems. When you engage your muscles, even in small ways, they act like pumps, pushing blood back toward your heart.

Strengthening Key Muscles

Toe flexes target the toe flexor muscles, especially those in the big toe, which are essential for balance and stability. They also activate the often-overlooked intrinsic muscles of the foot. Since the big toe plays a vital role in maintaining balance and posture, keeping these muscles active supports overall stability.

"Toe flexor exercises are crucial for maintaining flexibility in the toes, improving foot health, posture, balance, and overall body health."

• KURU Footwear

Plus, the increased blood flow from these stretches can help ease pain and reduce swelling in your feet.

Gradual Progression

If you're new to toe flexes, start with shorter holds - around 10 seconds - and work your way up to 30 seconds as your strength builds. For more of a challenge, alternate between toe flexes and toe raises, or try isolating your big toe while keeping the others still. This focused movement strengthens muscles, improves circulation, and may even help prevent issues like hammertoe and bunions.

7. Leg Extensions

Leg extensions are a simple yet effective way to engage your quadriceps and improve blood flow in your lower body - all without leaving your desk. This exercise is perfect for staying active during long hours at work.

How to Perform Leg Extensions at Your Desk

Start by sitting comfortably in a sturdy chair with your back straight. Extend one leg by straightening your knee and pointing your toes upward until your leg is fully extended. Pause briefly, then slowly lower your leg back down to the starting position. Keep your focus on tightening your quadriceps as you move, and avoid locking your knee to prevent unnecessary strain [55,56]. Aim for ten repetitions on each leg. Want to make it harder? Add ankle weights or resistance bands for an extra challenge.

Benefits for Circulation

Leg extensions do more than just strengthen muscles - they also boost blood flow in your legs. By increasing circulation, this exercise helps deliver oxygen and nutrients to your cells, reducing the risk of blood clots, easing swelling, and relieving pain caused by poor circulation. Strengthening your muscles and improving circulation go hand in hand, making this a valuable addition to your routine.

Muscles You’ll Work

This move primarily targets your quadriceps, which include the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius [52,58]. These muscles play a key role in everyday activities like walking, running, and jumping. Strengthening them not only improves knee stability but also helps lower the risk of injuries [59,61].

"Leg extensions isolate your quads while building strength essential for daily movements."

• Joe Serrao, Owner of Strength Warehouse

Weak quads can increase the likelihood of knee osteoarthritis, and the rectus femoris is particularly prone to injuries, especially in athletes.

Ways to Increase the Challenge

Start with bodyweight leg extensions, focusing on proper form to maximize results and avoid injury [52,59]. Once you’re comfortable, try switching up your foot positioning - pointing your toes straight, inward, or outward - to target different parts of your quadriceps. You can also add resistance with ankle weights or bands, increase your repetitions, or hold the extended position for a longer time to make the exercise more demanding.

"Think of the leg extension machine as your secret weapon, molding those thigh muscles into powerhouses ready to tackle any challenge."

• Matt Gemkow, Author at Select Fitness

8. Under-Desk Pedaling

Under-desk pedaling is a fantastic way to keep your body moving throughout the workday. By mimicking the motion of cycling, it helps maintain circulation and provides consistent physical activity, making it a great addition to your desk-friendly exercise routine.

Circulation Improvement

Sitting for long hours can restrict blood flow, leading to stiffness, swelling, and even discomfort in your legs. Under-desk pedaling helps combat these issues by promoting steady circulation in your lower body. The gentle, continuous motion keeps your blood flowing, reducing the risks of prolonged sitting, such as varicose veins.

What makes this activity stand out is its ability to maintain circulation over time. Unlike static exercises that offer short-term benefits, pedaling provides a sustained boost. Even 15–20 minutes of light pedaling can make a noticeable difference, especially for those with limited mobility.

"Anything we can do to keep the blood flowing will provide significant health benefits."

• Tom Holland, C.S.C.S., certified strength and conditioning specialist, exercise physiologist, and author

Backed by research, a 2016 study revealed that office workers who pedaled for 30 minutes at 30% resistance experienced improved focus, problem-solving skills, memory, and attention spans. This simple movement transforms your desk time from static to dynamic, seamlessly fitting into your daily routine.

Ease of Execution at a Desk

One of the biggest perks of under-desk pedaling is its convenience. All you need is a compact pedaling device that fits under your desk. Adjust your chair height if necessary, and you’re ready to go. These devices are designed to operate quietly, so you won’t disturb coworkers or disrupt meetings.

Most under-desk bikes are lightweight and portable, making it easy to move them between workstations or store them when not in use. And since pedaling is low-impact, there’s no need to worry about sweating or changing your outfit - perfect for maintaining a professional look while staying active.

Targeted Muscle Groups

Under-desk pedaling doesn’t just keep your legs moving; it also works several key muscle groups for a well-rounded lower-body workout. It targets your quadriceps, hamstrings, glutes, and calves. Your quadriceps and hamstrings work together during the pedaling motion, while your glutes and calves assist in the upward and downward phases of each stroke.

But the benefits don’t stop there. Proper posture while pedaling engages your abdominal muscles, helping to stabilize your core and improve posture throughout the day.

"Under desk bikes don't just help you burn calories. They also provide resistance to strengthen your muscles."

• LifeSpan Fitness

Progressive Difficulty Options

Modern under-desk bikes come with adjustable resistance levels, making them suitable for various fitness levels and goals. Many models feature up to eight resistance levels, allowing you to start light and increase intensity as you build strength.

Resistance adjustments are simple, often controlled by a knob or button, so you can tweak the intensity mid-session to match your energy or workload.

"Look for bikes with several resistance levels and the ability to change levels easily, such as with a knob or button."

• Theresa Marko, PT, DPT, MS, board-certified orthopedic clinical specialist

For the best results, aim to pedal consistently for 30–60 minutes daily, breaking it into smaller sessions if needed. To mix things up, try alternating pedaling directions to work different muscles, maintain good posture to engage your core, and gradually increase resistance as your strength improves.

My Exercise Snacks: A Workplace Wellness Solution

Let’s face it - staying active during a busy workday isn’t always easy, even with a list of effective lower body exercises. That’s where My Exercise Snacks steps in. This free Chrome extension is designed to seamlessly weave wellness into your daily routine, helping you stay active without missing a beat at work.

Here’s how it works: the extension sends gentle reminders, nudging you to take short movement breaks. These prompts make it simple to add quick, desk-friendly exercises into your day without disrupting your workflow. Plus, it comes with a handy exercise library, offering clear instructions for a variety of movements you can do right at your desk.

What makes it even more engaging? Gamification. My Exercise Snacks turns short exercise breaks (just 1–3 minutes, twice a day) into a fun and rewarding experience. You can earn XP points, build daily streaks, and climb fitness ranks - all while reaping the health benefits. These quick breaks can make a big difference, helping to reduce risks of cancer and heart disease while boosting metabolic and cognitive health.

Conclusion

Incorporating lower body desk exercises into your daily routine isn't just about easing the strain of long work hours - it’s an investment in your long-term health. According to the World Health Organization, insufficient physical activity ranks as the fourth leading risk factor for mortality, with sedentary habits costing the global healthcare system an astonishing $24.7 billion each year.

Even small changes can lead to impressive results. For instance, research shows that cutting daily sitting time from seven hours to three can reduce cardiovascular risks significantly. One study highlighted a 33% decrease in mortality risk, while reducing sedentary time by just one hour a day lowered heart disease risk by 26%.

"The more you sit, the more your large muscles are not using glucose, the body's main energy source. Uninterrupted sitting raises blood sugar levels, triggering insulin release." - Dr. Hicham Skali, Cardiologist at Harvard-affiliated Brigham and Women's Hospital

The eight lower body desk exercises mentioned earlier directly address the challenges of desk work, such as poor circulation, muscle stiffness, and reduced energy levels. Regularly practicing these exercises can reduce physical discomfort by up to 40% and improve alertness by nearly 25%. Additionally, studies suggest that periodic workplace stretching can ease pain by as much as 72%.

The key to reaping these benefits is consistency. Aim to move every 60 to 90 minutes, and try following the "20-8-2 rule": sit for 20 minutes, stand for 8, and move for at least 2. Tools like My Exercise Snacks can help you stay on track by offering timed reminders and turning movement breaks into a fun, gamified experience.

Reclaim your health one step at a time with these simple desk exercises. Start today and feel the difference in your energy and well-being.

FAQs

How often should I do desk exercises to boost circulation and stay energized?

To keep your circulation in check and your energy steady, make it a habit to take movement breaks every 30 to 60 minutes. These can be quick and easy - stand up, stretch a bit, or do a few desk-friendly exercises for 5 to 10 minutes. Even small movements can help counteract the downsides of sitting too long, like stiffness and sluggish blood flow.

Want to take it up a notch? Alternate between sitting and standing every 30 to 45 minutes. Staying active in these small but consistent ways can boost your energy, sharpen your focus, and leave you feeling better overall.

What are some simple desk exercises to help prevent deep vein thrombosis (DVT)?

Preventing deep vein thrombosis (DVT) during long hours of sitting doesn’t have to be complicated. A few simple exercises at your desk can help keep your blood flowing. For example, try ankle pumps by flexing and pointing your toes repeatedly, or do leg extensions by straightening your legs out in front of you and holding them for a moment. Other easy options include seated marches and calf raises, both of which can boost circulation in your lower body.

Along with these exercises, make it a habit to stand up, stretch, or take a short walk every hour. Regular movement not only reduces the risk of DVT but also helps your legs feel more energized during the day.

Can these desk exercises be adjusted for people with limited mobility or specific health conditions?

Yes, these lower body desk exercises can easily be adjusted for people with limited mobility or certain health conditions. For instance, movements like seated leg lifts or ankle rolls can be performed while sitting, making them a great option for improving circulation and easing stiffness without needing to stand.

If you have particular health concerns, stick to gentle, low-impact exercises that prioritize your safety and comfort. Pay attention to how your body feels, and if you're uncertain about which exercises are suitable, it's always a good idea to consult a healthcare professional.