Best desk exercise: Ditch the gym, 5 seated exercises you can easily do in office for strong knees

Exercise and fitness: If you're looking to strengthen your knees but do not have the time to hit the gym regularly, incorporating simple seated exercises into your daily routine can go a long way (Image: Canva)

Prolonged sitting during your work hours without much movement often leaves you with health issues like obesity, back pain, muscle stiffness, and cramped joints—especially knees. Strengthening these muscles is a critical part of protecting your knees from injury and pain. If you're looking to strengthen your knees but do not have the time to hit the gym regularly, incorporating simple seated exercises into your daily routine can go a long way.

Also read: Why fitness experts rank walking, jogging, and climbing stairs as the best exercise pack

Whether you spend long hours at a desk or have limited mobility, these exercises can help you maintain knee strength and flexibility. Let's dive into the five exercises you can do while sitting for stronger knees.

1. Seated Leg Lifts

Seated leg lifts help to target the quadriceps and improve the strength of the muscles surrounding the knee joint, reducing the risk of injury and enhancing stability.

• Begin by sitting up straight in a sturdy chair with your feet flat on the ground.
• Keep your back straight and engage your core for stability.
• Lift your right leg straight out in front of you, keeping your foot flexed.
• Hold the leg in the raised position for a few seconds, then lower it back down.
• Perform 10-15 lifts on each leg, gradually increasing the repetitions as you get stronger.

2. Knee Extensions

Knee extensions work to strengthen the quadriceps muscles and can help improve knee joint stability and mobility. Be sure to perform this exercise slowly and with controlled movements.

• Sit in a chair with your back straight and your feet flat on the floor.
• Slowly extend one leg out in front of you, keeping your knee straight.
• Hold the extended position for a few seconds and then return your foot to the floor.
• Perform 10-15 repetitions for each leg.

3. Seated Marching

Seated marching is an excellent exercise to engage the muscles in your thighs and improve circulation to your knee joints. It also helps to maintain flexibility and range of motion.

• Begin in a seated position, making sure your back is straight and feet are flat on the ground.
• Lift one knee towards your chest while keeping the other foot on the ground.
• Alternate between legs, as if you are marching in place.
• Continue this motion for 30 seconds to 1 minute.

Seated knee flexion targets the hamstrings and helps improve the strength and flexibility of your knee joints. Regular practice can alleviate knee discomfort and prevent injuries.

• Sit at the edge of your chair with your feet flat on the ground.
• Extend one leg straight out while bending the other knee, bringing your heel towards your buttocks.
• Hold this position for a few seconds, then straighten your leg.
• Perform 10-15 repetitions for each leg.

Ankle circles may seem unrelated, but strong and flexible ankles contribute to better knee health. This exercise can help improve circulation and alleviate stiffness in your knees.

• Sit with your feet flat on the floor and extend your legs.
• Lift one foot slightly off the ground and make gentle circles with your ankle.
• Perform 10-15 circles in one direction and then switch to the other direction.
• Repeat with the other foot.