Knees, 25 moves
Knee exercises you can do at your desk
“Knees tucked under the desk since breakfast. The first few steps after standing up feel stiff.”
Knees like to move, and a desk parks them at one angle. These moves straighten, bend and gently press them, mostly seated, with a few that use a wall or a towel.
Keep every move small and smooth. If a knee complains, skip that one.
- 10 seated
- 7 standing
- 8 on the floor
- 1 free in Desk Gym
Seated knee extension Slowly straighten the working knee. Keep your thigh on the seat. See the steps All 25 knees moves
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Foot-assisted knee bend -
Foot-assisted knee extension -
Hand-blocked knee extension -
Seated hamstring press - Seated knee extension
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Seated knee glide over foot -
Seated knee towel squeeze -
Seated outward knee press -
Seated towel leg press -
Small seated shin turns -
Sit-to-stand from a chair -
Small backward steps -
Supported hamstring curl -
Supported rear-knee dip -
Supported single-leg knee dip -
Supported three-point toe reach -
Wall towel knee press -
Heel slide -
Heel-supported knee rest -
Prone heel towel squeeze -
Prone knee bend -
Single straight-leg raise -
Small knee extension -
Small tall-kneeling lean -
Thigh press
Little habits that help
- Stretch your legs out under the desk now and then.
- Keep some space clear under the desk so your legs can move.
- Stand up and sit down a few times without rushing.
Gentle movement guidance, not medical advice. Move within a comfortable range and stop if anything hurts. If you have pain or an injury, check with a health professional first.
Questions about knees stretches
Can I exercise my knees while sitting?
Yes. Seated knee extensions, thigh presses, heel slides and towel squeezes are all done sitting. They're quiet and need little space.
Do I need a towel for knee exercises?
Only for a couple of moves. You tell Desk Gym what equipment you have, and it leaves out moves you can not do.