https://www.healthline.com/health/fitness/office-exercises

7. Desk donkey kicks

Muscle groups worked: glutes and hamstrings

How to do them:

1. Face your desk and lean against it, with your body in a straight line.
2. Stand on one leg, with your opposite knee bent at 90 degrees.
3. Kick your bent leg back as far as you can.
4. Hold for a moment, then slowly lower back to the starting position.
5. Repeat for at least 10 reps on each side.

8. Pistol squats

Muscle groups worked: quads, glutes, hamstring, and core

How to do them:

1. Sit with good posture in your chair, with one foot flat on the ground and the other leg extended straight out.
2. Stand up on the foot that's flat on the ground, and keep your opposite leg extended out in front of you.
3. Repeat at least 5 times on each side.

Exercises while standing9. Lunges|"

Muscle groups worked: core, quads, and hamstrings

How to do them:

1. Stand tall, with good posture and your hands on your hips.
2. Take a big step forward. Bend your front knee while keeping it in line with your toes.
3. Step back to the start position.
4. Complete 10 to 20 reps on each side.

10. Side lunges|||||||

Muscle groups worked: quads, hamstrings, and adductor

How to do them:

1. Stand tall, with your feet shoulder-width apart.
2. Take a big step to the side and squat down until your thigh is almost parallel to the ground.
3. Step back to the starting position.
4. Repeat at least 10 times on each side.