Easy Hot Tub Exercises and Stretches for Low-Impact Fitness

Woman doing scissor kicks in hot tub while holding on to the edge

Finding time for both relaxation and exercise can be a difficult balance to strike. Luckily, a hot tub spa is a great solution! More often than not, people associate hot tubs with relaxation and underestimate the benefits of exercising in a hot tub. The buoyancy of the water takes stress off of joints for low-impact fitness, and the heated water increases blood circulation.

This summer, use your hot tub to increase flexibility, muscle strength, and weight loss with these simple exercises and stretches. 

Exercises you can do in the hot tub

Bicycle kicks

Sit on the edge of the seat in the hot tub and rest your hands on the edge. Extend your legs towards the center of your tub and bring a leg towards yourself before switching to the other, similar to a bicycle motion for a great leg strengthener.

Jack knife

Sit on the edge of the seat in the hot tub and rest your hands on the edge. Extend both of your legs towards the center and then bend your knees to bring them towards your chest in a controlled movement. Continue extending and retracting your legs to tone your abs. 

Leg extensions

This one will tone your outer and inner thighs. Stand with your feet together and use one arm to hold onto the side for balance. Raise one leg horizontally outward to the side and then slowly lower it. Repeat this motion for several reps and then switch to your other leg. 

Arm circles

Extend your arms out to your sides to form a “t” shape. Move your arms forward in small circular motions while making sure your arms are fully submerged. After 10-30 seconds, switch the direction to the back. The water will provide resistance and help strengthen and tone your arms. 

Calf raises

Stand in your hot tub holding on to the side with one or both arms for support. Slowly raise your heels up and down using your calf muscles to control the movement.  


Stand in your hot tub with your feet shoulder-width apart. Again, you may want to hold onto a side for support. Slowly bend your needs and allow your hips to go back as if you about to sit in a chair until your thighs are parallel with the ground. Avoid extending your knees over your ankles, and keep your weight in your heels. When you go back to the standing position, push through your heels to maintain your balance. This works both your thighs and your glutes. 

Stretches you can do in the hot tub

Quad stretch

This stretch is for the front of your thigh. Standing with a hand on the side for balance, bend the opposite leg and grasp your foot with your free hand, gently bringing your heel towards your butt. Alternate sides and repeat.

Knee hug

From a sitting position, bring a knee up to your chest and gently hug your knee to your chest to feel a stretch. Hold for a few seconds, then release and stretch the opposite side. This stretch can be done with both knees up as well if you have the balance for it. 

Calf stretch

Using the stairs of the hot tub, place one foot against the bottom step with your other foot on a higher stair with a bent knee. Bend the knee further and lean forward to feel the stretch. Then switch legs to stretch the other calf. 

Shoulder stretch

Raise one hand above your head and then bend your elbow and reach behind your head to touch the opposite shoulder. Using light pressure from your other hand, push down on the elbow. 

Trunk twist

Stand in your hot tub with your feet hip width apart and your arms out to the sides. Rotate your arms and core side to side while keeping your lower body still so the twist is in your core. 

Hamstring stretch

Sit or stand in the hot tub and extend one leg across the seat or bench. Gently lean forward, bringing your chest towards the extended leg to feel a stretch in the back of your thigh. You can reach your arms forward or use them for support. Switch legs and repeat.

Final Hot Tub Workout Tips

  • The warmth of the water will loosen your muscles and help deepen your stretches, but be careful not to overextend yourself.
  • As always when exercising or using a hot hot tub, drink plenty of water to stay hydrated.
  • Above all, always listen to what your body is telling you and take breaks whenever necessary.
  • Remember to consult your doctor before starting any new fitness routine.

Looking for a new approach to exercise? Our team of Minneapolis hot tub experts wants to help you find the right one. Contact us today or come visit our showroom to find the hot tub for you!