How to Tone Legs While Sitting

PDF download Download Article
PDF download Download Article

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.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2a\/Tone-Legs-While-Sitting-Step-1-Version-3.jpg\/v4-460px-Tone-Legs-While-Sitting-Step-1-Version-3.jpg","bigUrl":"\/images\/thumb\/2\/2a\/Tone-Legs-While-Sitting-Step-1-Version-3.jpg\/aid1194209-v4-728px-Tone-Legs-While-Sitting-Step-1-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Keep rotating for about 5 seconds, then switch to rotating counterclockwise. Repeat the rotation at least 10 times on both feet. [1]
    • 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. Advertisement
2

Do a few leg circles.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/22\/Tone-Legs-While-Sitting-Step-2-Version-3.jpg\/v4-460px-Tone-Legs-While-Sitting-Step-2-Version-3.jpg","bigUrl":"\/images\/thumb\/2\/22\/Tone-Legs-While-Sitting-Step-2-Version-3.jpg\/aid1194209-v4-728px-Tone-Legs-While-Sitting-Step-2-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • This works the hips and pelvis.
    • Once your leg muscles are better developed, try doing larger and/or faster circles.
3

Try leg extensions.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/41\/Tone-Legs-While-Sitting-Step-3-Version-3.jpg\/v4-460px-Tone-Legs-While-Sitting-Step-3-Version-3.jpg","bigUrl":"\/images\/thumb\/4\/41\/Tone-Legs-While-Sitting-Step-3-Version-3.jpg\/aid1194209-v4-728px-Tone-Legs-While-Sitting-Step-3-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • Breathe out as you lift your leg up, then breathe in as you lower it back down.
    2. Advertisement
4

Do upper leg lifts.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5a\/Tone-Legs-While-Sitting-Step-4-Version-3.jpg\/v4-460px-Tone-Legs-While-Sitting-Step-4-Version-3.jpg","bigUrl":"\/images\/thumb\/5\/5a\/Tone-Legs-While-Sitting-Step-4-Version-3.jpg\/aid1194209-v4-728px-Tone-Legs-While-Sitting-Step-4-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • 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.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/75\/Tone-Legs-While-Sitting-Step-5-Version-3.jpg\/v4-460px-Tone-Legs-While-Sitting-Step-5-Version-3.jpg","bigUrl":"\/images\/thumb\/7\/75\/Tone-Legs-While-Sitting-Step-5-Version-3.jpg\/aid1194209-v4-728px-Tone-Legs-While-Sitting-Step-5-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • As you build your muscles, you can try alternating between each glute or holding the squeeze for longer.
    2. Advertisement
6

Try a seated march.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/93\/Tone-Legs-While-Sitting-Step-6-Version-3.jpg\/v4-460px-Tone-Legs-While-Sitting-Step-6-Version-3.jpg","bigUrl":"\/images\/thumb\/9\/93\/Tone-Legs-While-Sitting-Step-6-Version-3.jpg\/aid1194209-v4-728px-Tone-Legs-While-Sitting-Step-6-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • 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.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e5\/Tone-Legs-While-Sitting-Step-7-Version-3.jpg\/v4-460px-Tone-Legs-While-Sitting-Step-7-Version-3.jpg","bigUrl":"\/images\/thumb\/e\/e5\/Tone-Legs-While-Sitting-Step-7-Version-3.jpg\/aid1194209-v4-728px-Tone-Legs-While-Sitting-Step-7-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • 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.

    2. Advertisement
8

Try the foot alphabet.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fd\/Tone-Legs-While-Sitting-Step-8-Version-2.jpg\/v4-460px-Tone-Legs-While-Sitting-Step-8-Version-2.jpg","bigUrl":"\/images\/thumb\/f\/fd\/Tone-Legs-While-Sitting-Step-8-Version-2.jpg\/aid1194209-v4-728px-Tone-Legs-While-Sitting-Step-8-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • 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.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/19\/Tone-Legs-While-Sitting-Step-9-Version-2.jpg\/v4-460px-Tone-Legs-While-Sitting-Step-9-Version-2.jpg","bigUrl":"\/images\/thumb\/1\/19\/Tone-Legs-While-Sitting-Step-9-Version-2.jpg\/aid1194209-v4-728px-Tone-Legs-While-Sitting-Step-9-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • This exercise helps strengthen your feet and calf muscles at the same time.
    • You can also use pens, binder clips, or buttons.
    2. Advertisement
10

Stretch your hamstrings.

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/37\/Tone-Legs-While-Sitting-Step-10-Version-2.jpg\/v4-460px-Tone-Legs-While-Sitting-Step-10-Version-2.jpg","bigUrl":"\/images\/thumb\/3\/37\/Tone-Legs-While-Sitting-Step-10-Version-2.jpg\/aid1194209-v4-728px-Tone-Legs-While-Sitting-Step-10-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>\u00a9 2024 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is <b>not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.<br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    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]
    • 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!

Expert Q&A

Search
Add New Question
  • 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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 5 Helpful 6
  • 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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 9 Helpful 17
  • 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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 7 Helpful 13
See more answers
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Tips

      • Start off with smaller ranges of motion and fewer repetitions until you become more comfortable with the moves.
        Thanks
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      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]
        Thanks
      Advertisement

      You Might Also Like

      How to
      Build Muscle at Home
      How to Make Dumbbells and Other Weights at Home
      How to
      Exercise Using Your Stairs
      How to
      Burn Fat at Home
      10 Effective Ways to Increase Reps on Any Exercise
      Proven Workouts and Exercises to Increase Your Athletic Speed
      HIIT Workouts at Home: Proven Ways to Get Fit Fast
      How to Treat Tech Neck: Your Top Questions Answered
      Advertisement

      References

      1. ↑ https://www.gwh.nhs.uk/media/186168/foot-and-ankle-exercises.pdf
      2. ↑ https://hr.ubc.ca/sites/default/files/wp-content/blogs.dir/21/files/FIF-Leg-Exercises-You-Can-Do-While-Sitting1.pdf
      3. ↑ https://www.health.harvard.edu/staying-healthy/easy-ways-to-exercise-at-home
      4. ↑ https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/
      5. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/6449/seated-workouts-for-beginners-5-tips-for-starting-exercise-from-scratch/
      6. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/6449/seated-workouts-for-beginners-5-tips-for-starting-exercise-from-scratch/
      7. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 March 2020.
      8. ↑ https://hr.ubc.ca/sites/default/files/wp-content/blogs.dir/21/files/FIF-Leg-Exercises-You-Can-Do-While-Sitting1.pdf
      9. ↑ https://www.gwh.nhs.uk/media/186168/foot-and-ankle-exercises.pdf
      1. ↑ https://www.military.com/military-fitness/workouts/office-workout
      2. ↑ https://www.webmd.com/fitness-exercise/workout-injuries-prevention-and-treatment

      About This Article

      Article Summary X

      Even if you sit a lot during the day, you can still tone your legs with a few simple exercises. Rotate your ankles in a circle, moving clockwise for a few seconds, then repeat the exercise going in the opposite direction. Aim for 1 minute per ankle to increase your flexibility. To tone your inner thighs, squeeze an object, like a rolled-up sweater or a small pillow, between them for a few seconds at a time. If you want to tone your calves, raise your heels up to shift weight onto your toes. Hold the position until you feel your calves working, then try to hold a few seconds longer before releasing. You can also strengthen your butt while sitting by squeezing your butt cheeks for up to a minute and then releasing. For more tips from our Trainer co-author, including how to do leg extensions while seated, keep reading!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 357,895 times.

      Reader Success Stories

      • Ian Mowat

        Dec 22, 2016

        "Cannot use my left foot for the past two months. These are easy-to-do exercises while my ankle recovers from ..." more
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement