How to

Easy sofa exercises

We’ve compiled a list of couch exercises while sitting that you can do from the comfort of your own sofa.

This home-workout is completely low impact, meaning that you can still get fit and build strength without putting any added pressure on the knees. Plus, you don’t have to go far for a well-deserved seat after your workout!

Top 4 exercises you can do from the sofa

These following exercises are great with low sofas...

1. Tricep dips

To perform a tricep dip, face away from your sofa and place your hands shoulder-width apart onto the seat. Stretch your legs out, feet flat on the floor and bend your elbows to push up and down.

Remember, you need to keep your head up and your back straight for maximum effect!

To make things a little easier, bend your knee and do smaller dips if you’re finding it difficult – We all start somewhere! This will help you build your strength off to be able to move onto a full tricep dip.

Tricep dips do what they say on the tin – Build your triceps! Try going for reps of 10-20.

2. Knee raises


To perform a knee raise, sit on the edge of your sofa with your legs outstretched. Keep your legs raised and off the ground, and raise one knee to your chest. Return your leg to the original position and repeat with the other leg.

Remember to make sure you sit in a stable position. If you’re too close to the edge you risk falling forwards as you raise your knees.

Knee raises will help build your quads and stomach muscles. Aim for reps of 10-20.

3. Press ups

To perform a press up using your sofa, place your hands on the edge of the seat, facing the floor. Keep your back straight and extend your legs so you’re resting on your toes. Press up and down, and repeat!

Remember to tighten your abs to fully engage your core. 

To make things easier if you are struggling, try doing a half press up by resting your knees on the floor and repeating the actions above.

Press ups will help work your triceps and pectoral muscles. Reps of 10-20 will ensure you have a great workout!

4. Squats

To perform a squat, sit on the edge of your sofa and place your feet firmly on the floor, hip width apart. Stand up, then bend your knees until your bum lightly touches the edge of the sofa.

Remember to make sure your back stays straight at all times.

If you are finding squats difficult, try holding onto something nearby to keep you steady.

Squats help build muscle in several areas such as your quads, glutes and hamstrings. Aim for sets of 10-20.