Helpful Tips For Office Exercices

Standing Desk Squats-ergomotion

Helpful Tips For Office Exercices

Health At Work
Your ergonomic standing desk can double as an exercise station that’ll power you out of your 4pm energy slump. Standing at your desk means you’re already in the perfect position to do a few exercises to energise you throughout the rest of your working day.

Getting the blood pumping through your body is vital to keeping your noodle in good nick and acting as a cup of Java. Research at the University of Georgia, USA found that regular exercise plays a huge role in increasing your energy levels and reducing fatigue. It might seem counter-intuitive to get moving if you’re feeling a little slack, but even a small amount of exercise at work gives you movement which can prompt your body to release mood-boosting neurotransmitters that work just as well as those sugar ladled energy drinks driving Australia’s obesity epidemic.

We’re not suggesting you burn a hole in the carpet by running on the spot, but just a few minutes are enough to get your meat-suit in blinging shape. The Mayo Clinic found that a meagre 30 minutes a day of light exercise can lower blood pressure, improve cholesterol, prevent diabetes, keep you at your fighting weight, prevent osteoporosis and stub out some cancers while increasing your energy and stamina. You don’t have to do 30 minutes all at once, you can divide it into 10-minute slots whilst working at your standing desk.

The routine below is subtle enough to be done in a work environment so you’ll have to schedule your jumping burpees for another time. Think of it as stealth fitness that can be done 3 times a day or whenever you feel a dip in your oomph. You’ll reap all the benefits of a gym session, except you’ll be getting paid to do it.

1. Bodyweight squats

Body Weight Squat startbody weight squat finish

(Do 12 Reps)

Muscles: glutes, hamstrings, quads, calves, abs

A) This is widely agreed upon that this one of as one of the best exercises of all time for all your muscles, so if you can’t do it then learn. Stand with your feet shoulder-width apart.

B) Bend your hips and knees simultaneously to lower yourself towards the ground. Go as deep as you can manage while still remaining comfortable. Hold onto the rim of the desk if you’re struggling for balance. Keep your back straight and knees in-line with your feet. Rise to the start position along the same path by straightening your knees.

2. Shove offs

(Do 10 Reps)

Muscles: chest, triceps, abs

A) This is like the ‘trust-game’ except you’re falling forwards and catching yourself. Stand in front of your desk when it’s set to the seated position. If this move is done while your desk is in the standing position then it may feel too easy.

B) Lean forward, putting your hands on the rim of the desk with your palms down. Bend your elbows to lower yourself until your chest touches the edge of the desk. Explosively push yourself back to the start so you finish up stranding. Think of it as handing off yourself.

3. Split squats

split squat startsplit squat finish

(Do 8 Reps on Each Leg)

Muscles: quads, hamstrings, glutes, abs

A) You’ll alternate between upper body and lower body exercises forcing your blood up and down your body. Stand in the lunge position, with your right foot forward.

B) Bend both knees until your back knee is about an inch off the ground. Rise to the start. Switch legs and go again. Push starting your car by yourself should no longer be a problem now.

4. Triceps pushes

triceps push starttriceps push finish

(Do 6-8 Reps in Total)

Muscles: triceps, shoulders

A) Place your hands on the rim of your desk. Lock your elbows and start to walk your legs out behind you until your body is straight and diagonal to the ground.

B) Bend your elbows to lower your chest to the rim of the desk. Be sure not to apply pressure downwards rather than forwards or you may push your desk forward. Straighten your arms to return to the start.

5. Single deadlifts

single deadlift startsingle deadlift finish

(Do 8 Reps on Each Leg)

Muscles: lower back, hamstrings, abs, glutes

A) Lower back may not be a showy muscle but you’ll wish you worked it if and when you tweak it. To shore yourself against future injuries, this move is the trick. Stand 3-4 feet away from your desk with your feet together. Raise your right leg off the ground slightly.

B) Keeping your right leg off the ground, bend down and touch your left foot with your right hand. Keep your back straight, making sure not to round it and bend from the hips while keeping a slight bend your right knee. Rise to the start position, switch legs and repeat.

6. Incline plank (hold for 45 seconds)

incline plank

(Hold for 45 Seconds)

Muscles: abs

A) Place your hands palm down on the rim of your desk. Lock your elbows and make sure your hands are below your chest. Start to extend your legs behind you.

B) Keep edging your legs behind you until your body forms a straight line from ankles to shoulders. Hold that position without lifting your chin or holding your breath and you’ll start to feel the strain in your abs.

7. Standing calve raises

reverse calf raise startreverse calf raise finish

(Do 25 Reps)

Muscles: calves, abs

A) Rest the balls of your feet on the edge of a slightly raised platform such as a block of wood. Two thirds of both feet should be suspended in mid-air. Hold onto the desk if you need to for balance.

B) Lower your heels to the ground and just before they touch, rise up onto your toes and hold this position for 3-5 seconds.

Rest for 20-30 seconds between each exercise and repeat the circuit twice which should take you around 10 minutes. Enjoy it and reap the benefits of doing exercises at work

Exercise program developed by Ray Klerck –

author avatar
Guy Director
Higher Diploma in Mechanical Engineering. Ergomotion Director since 2005.

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Google Reviews

Andrew Pieterse 14/06/24

Great service and really quick shipping. It is great to know that you are getting quality parts from a Scandinavian manufacturer with your standing desk purchase rather than the cheap knock off stuff you get from other major brands. Reasonably priced for the quality too!

Janette Clarke 20/05/24

Guy was very accommodating with meeting him at a time that suited me. He assembled the desk prior to me collecting so I only had to carry it inside with help (it's pretty heavy). The desk is great, the storage racks underneath with the 6 x built in powerpoints was worth the extra money. I have a functioning & tidy workplace.
Guy was brilliant, I highly recommend.

Nickel 10/05/24

Have now purchased 2 stand up office desks off Guy, benchmark sales service from him, all via email, so easy; from quote to plug in, only matched by the strong quality of these machines, solid and stable. If only everything in life was this easy and reliable.

Jennifer Fadriquela 23/03/24

I purchased an EDesk this month from Ergomotion, and it was a remarkably smooth transaction. Guy was eager to answer all my questions before my purchase. As a first-time buyer of a standing desk, I truly appreciated how he addressed my queries with thorough details and provided options within my budget.

The delivery process was also smooth, despite a slight delay in the ETA. Guy ensured I received all necessary updates from the courier/removalist.

I've been using the desk for a couple of weeks now and I'm satisfied with it. It's sturdy on all height adjustments and the motor works as expected. I also like oak finish because it's clean-looking and suits my room setup.

Overall, I'm happy with my purchase and I'll definitely recommend Ergomotion to someone looking for their desk needs.

Josh Oliver 04/02/24

I've had an ergomotion desk for 10 years. It's still as good today as it was brand new. Over the years Guy has always responded promptly to any guidance I've needed (mostly help putting the desk back together after removalists take it apart).

Michael Cheung 18/01/24

Great service from Guy and the team at Ergomotion! Helped with all my queries and was able to source a standing desk part for me when many others weren't able! Highly recommend!

Shao Lei 30/11/23

Decent desk and awesome service. Highly recommend

Rod Hathway 10/11/23

Awesome experience. Great value, super customer experience, ordered, assembled and picked up in 24 hours!

Dom K 06/11/23

Skip the big name brands and buy from Guy instead, 10/10 linak parts with a very well built tabletop.

Chris Wu 06/11/23

I purchased the edesk from Guy at Ergomotion. Guy was a pleasure to deal with and the desk arrived the next day. Guy was highly knowledgeable on the desk and provided very prompt support on the installation. I can highly recommend Ergomotion.