Try exercise snacking at your desk and build stronger arms, legs and core with these three equipment-free exercises
Break up long periods of sitting with these simple moves
It’s common knowledge that too much sitting is bad for us.
It can impact your heart health, metabolism and cause muscle atrophy—hello, dead butt syndrome.
Less well known is that it can even reduce blood flow to your brain, which might make it harder for you to concentrate and work effectively.
The solution is clear: sit less. But how do you do that if your job is desk-based?
There’s a simple solution to your desk-based troubles. Lt. Col. Jason Barber, a certified physician assistant, recommends the following three exercises, which are quick and easy to do at your desk throughout the day.
The U.S. Army Reserve soldier, strength and conditioning coach and leader in the Army’s Holistic Health and Fitness (H2F) system, suggests either doing all three exercises at once for a quick strengthening workout, or doing them individually as exercise snacks, to break up long periods of sitting.
If you complete three sets throughout the day, doing one exercise hourly, you should have completed the full workout in a standard nine-hour shift.
1. Desk dip
Sets: 2-3 Reps: 10-15
Barber says: “Desk dips primarily target the triceps, while also engaging the shoulders and chest.”
How to do it:
- Sit on the edge of a sturdy chair, with your palms on the seat, either side of your hips.
- Slide your hips forward off the chair so your arms are holding all of your weight.
- Engage your core.
- Bend your elbows to 90° to lower your body.
- Press back up to the starting position.
Add intensity: Straighten your legs or elevate your feet on another chair.
Reduce intensity: Bend your knees so your feet are closer to your body and limit the range of motion by halting the movement before your elbows are bent to 90°.
2. Seated knee raise
Sets: 2-3 Reps: 10-15
Barber says: “Seated knee raises help to strengthen and stabilize the midsection by working the lower abs and hip flexors.”
How to do it:
- Sit in your chair with your back straight and your hands gripping the sides.
- Engage your core.
- Lift both knees toward your chest.
- Lower with control, and repeat.
Add intensity: Hold a weight between your feet or perform the movement more slowly.
Reduce intensity: Lift one knee at a time.
3. Wall sit
Sets: 2-3 Time: 20-40sec
“Wall sits are an isometric (static) exercise that builds lower-body endurance,” says Barber. “This is a quick way to increase your heart rate and work your quads, glutes and hamstrings."
How to do it:
- Stand with your back against a wall and your feet shoulder-width apart.
- Engage your core.
- Slide down the wall into an imaginary seat, move you feet forward until your knees are bent to 90°, with your thighs parallel to the floor and your knees over your heels.
- Hold the position, keeping your core engaged.
Add intensity: Hold weights or extend one leg at a time.
Reduce intensity: Slide higher up the wall or hold for a shorter time.
Lt. Col. Jason Barber, MS, PA-C, has served in the U.S. Army for the past 34 years. He has spent time on active duty, in the Army National Guard and is currently in the U.S. Army Reserve.
He holds advanced degrees in exercise science and physician assistant studies, as well as multiple strength and conditioning and sports medicine fields certifications.
He is currently activated to assist with the implementation of the Army’s Holistic Health and Fitness (H2F) system at the 81st Readiness Division at Fort Jackson, SC. In his role, he spearheads the U.S. Army’s H2F system, an initiative to enhance soldier readiness across physical, mental, nutritional, sleep and spiritual health.
Barber is also a high-performance coordinator for the U.S. Army’s World Class Athlete Program (WCAP), where he helps soldier-athletes prepare and qualify for international competition, most recently the 2026 Winter Olympic Games.
