Pain Free Working

4 Simple Glute Exercises You Can Do at Your Desk

Tired of sitting on your desk all day and leaving it feeling lethargic, sluggish, and sore all over? Aside from getting better desk apparatus, one thing you can do to relieve soreness and stay active even while sitting down is a sitting workout. Many of these have gained popularity as more and more people are looking to remain fit despite not having the time to do so with an 8-hour office job.

If you’re concerned that sitting on a computer chair all day can negatively affect the quarantine workout routine you’re trying to build or the muscles you’ve been trying to gain, then you needn’t worry. Desk exercises can give you the benefit of staying toned while saving time. Our glutes are just another body part that may feel stiff after a long day at work. Let’s take a quick look at some basic glute workouts you can do to keep those gains and stay toned!

Leg Raises

To do this exercise (that also doubles as a great hamstring stretch), simply start by sitting on the edge of your seat, legs planted firmly on the floor. Let your arms relax while you extend one leg up until you are forming a 90-degree angle with your body. Slowly put it back down, then repeat with your other leg.

For an advanced version, you can hinge at the hips and bend your body forward. Repeat these steps 15 times for each leg. This is a great way to target not just your glutes, but your legs, too!

Hip Extensions

This is an exercise you can do if you don’t need all hands on deck. If you have time to step away from your keyboard, go ahead and stand up. Using your chair as a barre for stability, lift your leg up sideways without moving your hips too far to the side. Maintain an upright posture and keep your core engaged. Put your leg back down, then repeat for the other leg.

Another variation of this is an extension to the back, meaning you lift your legs behind you instead of sideways. But if the space you’re in doesn’t allow you room for this, just do the first variation. Like our first exercise, this movement also stretches out our hips that have been inactive from sitting down all day!

Butt Clenches

Yes, you read that right — just clenching your buttocks can actually be a great discreet workout. This is one exercise that you can do without drawing too much attention or without having to stop what you’re doing.

To start, just squeeze your glute muscles as tight as you can and hold for 10 seconds. Rest for 30 seconds, then repeat the movement. You can keep doing this as many times as you wish throughout the day. Just make sure to keep that mind to muscle connection to get the most out of your low-key workout.

Desk Squats

Like the hip extensions, this exercise can only be done by getting up from your chair. But you don’t need to wander far to get this great glute workout. To do this exercise, simply stand up and rest your hands on your desk (or the back of your chair) for balance. Plant your feet firmly on the ground and dig into your heels as you lower your upper body down. Make sure to keep a straight back, chest out so you can really feel this exercise in your glutes and thighs.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.