How to Tone Legs While Sitting

Co-authored by Julian Arana, M.S.eD., NCSF-CPT and Hannah Madden

Last Updated: February 26, 2024 Approved

If you work while sitting down, you might spend a large part of your day immobile. However, just because you work from a desk doesn’t mean you can't get some exercise in! There are a variety of workouts you can do while seated that will tone your legs and lower body. If you make a habit of toning every few days at work, you'll notice big changes fast.

1

Rotate your ankles.

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Lift up one leg and slowly rotate your ankle clockwise. Keep rotating for about 5 seconds, then switch to rotating counterclockwise. Repeat the rotation at least 10 times on both feet. ^{[1]
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- This will help tone your lower legs and increase your ankle flexibility.
- If you don’t want to count, set a timer for 1 minute instead.

2

Do a few leg circles.

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Sit up straight and slowly lift one leg up. Keeping your pelvis still, rotate your leg in small, controlled, clockwise circles until your leg muscles are fatigued (usually about 30 seconds). Then, do counterclockwise circles until your leg is tired. Put your leg back on the floor and repeat with the other leg. ^{[2]
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- This works the hips and pelvis.
- Once your leg muscles are better developed, try doing larger and/or faster circles.

3

Try leg extensions.

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Sit up straight in your chair and lift one leg in front of you. Make a 90-degree angle with your body as you hold your leg up for about 4 seconds. Repeat this exercise 10 times on each leg. ^{[3]
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- Breathe out as you lift your leg up, then breathe in as you lower it back down.

4

Do upper leg lifts.

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Sit up straight in your chair and slowly lift one leg in front. Keeping your leg raised at a 90-degree angle to your body, flex your thigh to move your leg up and down about 1 in (2.5 cm) in the air. Do this 10 times, then lower your leg down and then repeat it on the other side. ^{[4]
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- Try not to let your raised foot touch the floor during your 10 reps.
- This is a great quad exercise to help you tone and shape your thighs.
- If you’re having trouble balancing, put your hands on your hips.

5

Squeeze your glutes.

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Lean forward in your chair at a 45-degree angle. Squeeze your glute muscles together and hold the squeeze for a few seconds, then release. Try doing about 15 to 20 reps to start. ^{[5]
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- As you build your muscles, you can try alternating between each glute or holding the squeeze for longer.

6

Try a seated march.

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Sit up straight with your feet flat on the ground. Lift up one knee at a time like you’re marching in place, but keep your rear flat on the seat. Do the march for about 1 minute, alternating between legs as you go. ^{[6]
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- Keep your core engaged to hold the right position for this workout.
- As you get stronger, try to lift your knees up higher and increase your tempo.

7

Do miniature squats.

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Stand up from your chair and put your hands on your thighs for balance. Lower down toward your chair until you can feel the squat in your glutes and thighs, then lower yourself back down. Repeat the squat 12 times. ^{[7]
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Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer

Expert Interview. 19 March 2020.}
- If your chair has wheels, don’t try this exercise! Use a sturdy chair that won’t roll backward underneath you.
- Try to always keep your knees over your feet to hold the proper form.
EXPERT TIP

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani
Fitness Trainer

Sit-to-stand exercises and chair squats are easy variations of squat exercises. Doing a high rep of miniature squats can help you both build strength and train your body to reach the proper squat position.

8

Try the foot alphabet.

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Take off your shoes and sit up straight with both feet on the floor. Lift one foot off the ground, then write the alphabet in the air with your big toe. When you’re done, repeat that with your other foot. ^{[8]
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- This helps build your quadricep muscles as well as the muscles in your lower legs and feet.
- As you get stronger, try doing the alphabet multiple times on each foot.

9

Grip small objects with your toes.

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Take your shoes off and place 10 small objects (like marbles) on the ground. Use your toes to pick up the marbles one by one and place them into a cup or a bowl. Repeat this on both feet at least once. ^{[9]
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- This exercise helps strengthen your feet and calf muscles at the same time.
- You can also use pens, binder clips, or buttons.

10

Stretch your hamstrings.

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Sit up on the edge of your chair with your legs out in front of you. Slowly lower your chest down toward your thighs to stretch both of your hamstrings. Hold the stretch for about 10 seconds, then slowly lift your chest back up. ^{[10]
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- Try to stretch your legs every time you work out to avoid cramps or muscle aches.
- Only lower down as far as you can go without any pain. If it hurts, back up!

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Question

If I don't use weights, how can I tone my arms?

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

Julian Arana, M.S.eD., NCSF-CPT

Certified Personal Trainer

Expert Answer

Push ups are one of the best exercises if you're trying to tone your arms. They really give you the best bang for your buck in terms of efficiency. You can also do variations of planks to work your upper arms. If you have access to a pull up bar, you can do inverted rows or pull ups, which are also a great choice.

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Question

How can I do the seventh step with little pain?

Tom De Backer

Top Answerer

If any exercise causes you pain, stop. You may have worked out too much, or you may have injured yourself. Contact a doctor if you have doubts.

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Question

How can I do this at school when the desks block my way? Any other exercises?

Community Answer

Do calf raises and leg extensions as best you can, you won't be getting swole just from sitting though, unfortunately.

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Tips

Start off with smaller ranges of motion and fewer repetitions until you become more comfortable with the moves.

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Warnings

Stop for the day if you feel pinching, tingling, numbness, or sharp pains. It can take some time for your body to get used to certain exercises and it's dangerous to push yourself to the point of strain. ^{[11]
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How to Tone Legs While Sitting

Steps

Rotate your ankles.

Do a few leg circles.

Try leg extensions.

Do upper leg lifts.

Squeeze your glutes.

Try a seated march.

Do miniature squats.

Try the foot alphabet.

Grip small objects with your toes.

Stretch your hamstrings.

Expert Q&A

Tips

Warnings

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