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Desk Leg Lift

Improves leg strength and core stability

Mobility & StretchingBeginnerStrengthLevel-Change

At a glance

Muscles workedPrimary: legs, core. Secondary: lower back
Muscle groupMobility & Stretching
DifficultyBeginner
TypeStrength · Level-Change
Sets & reps4 sets × 12-15 reps
Estimated calories burned~25 kcal

How to do it

  1. Step 1: Setup — sit in a chair or at a desk with your feet flat on the floor.
  2. Step 2: Initiation — engage your core and lift one leg off the floor, keeping it straight.
  3. Step 3: Mid-phase — lift your leg up to a comfortable height, keeping your knee straight.
  4. Step 4: End-position — hold the leg lift for a brief moment, squeezing your leg and core muscles.
  5. Step 5: Return — slowly lower your leg back down to the floor, keeping control throughout the movement.
  6. Step 6: Breathing and rhythm reminder — exhale as you lift your leg and inhale as you lower it back down.
  7. Step 7: Safety note — avoid letting your lower back arch and putting strain on your spine.

Equipment

Coaching tips

Benefits

Improves leg strength and core stability

Common mistakes

Letting the lower back arch, not engaging the core

Make it harder

Add a weight or resistance band to the legs for increased resistance

Make it easier

Perform the exercise with one leg at a time

Breathing

Exhale as you lift your legs

Build a workout with this exercise

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More mobility & stretching exercises

Desk Wall Sit with Calf Raise

Advanced · 4 sets × 30s

Seated Forward Fold

Beginner · 3 sets × 20-30s

Kneeling Behind the Back Stretch

Beginner · 3 sets × 20-40 seconds

Desk Squat

Beginner · 4 sets × 12-15 reps

Renegade Row

Beginner · 4 sets × 12 each arm

Chest and Lung Stretch

Beginner · 3 sets × 20-40 seconds each side

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.