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Did you know that the large amount of time you spend sitting can lead to several problems, including discomfort in the hips and tightness in the buttocks? Many office workers unknowingly weaken their glute muscles over time by being seated for extended periods without activating these important muscles.
Incorporating glute exercises into your daily routine can help stretch, activate, and enhance strength in your glutes, preventing pain and improving posture.
Should Glutes Be Activated When Sitting?
The glute muscles, or butt, play a key role in supporting your body when sitting. However, most people spend hours sitting without actively engaging these muscles. When the glutes are inactive, the muscles around the hips and lower back take on the extra load, which can lead to pain and discomfort. Activating them while you sit helps maintain good posture, supports the lower back, keeps you upright when you walk, and prevents tightness in the hips.
Does Squeezing Your Glutes While Sitting Do Anything?
Yes, squeezing your butt while seated can help! This helps activate and strengthen them even if you’re stationary. Doing so also promotes blood flow to the area, which can reduce stiffness and pain. Additionally, glute squeezes help in keeping your butt toned, firm, and functional.
How Do You Strengthen Your Glutes While Sitting?
You can build strength in the gluteal area as you sit by incorporating simple workouts like squeezes, seated lifts, and stretching.
How to Work Out Glutes at Desk
These easy-to-do workouts can be performed as you sit throughout the day, making them perfect for desk workers who want to increase their strength and keep their butt area firm. Check them out!
Glute Kickbacks
This simple exercise activates and isolates your gluteal muscles, giving them a round and perky shape. You can perform this on an exercise mat or from a standing position, depending on the space you have available. To start off, stand upright behind an office chair. Place your hands on it for support and brace your core. Next, take a deep breath, squeeze your gluteal muscles, and bring your one leg back.
Lift your heel as high as you can without bending the leg. Keep your back straight and maintain a slight bend in your left knee. Hold for a few seconds, bring your leg back down, and repeat with the opposite leg. Complete three to four sets of 10 to 15 reps on each side. For an extra challenge, you can wrap an elastic band around your thighs or ankles.
Upper Glute Exercise
Do this workout while seated. Loop a band around your calves. Stretch the legs outward into the band, then slowly lift and lower your heels as you maintain a steady amount of resistance.Â
Bulgarian Split Squat
This exercise may be tough on the knees but it’s one of the best compound movements that works your quads, glutes, calves, hamstrings, and the rest of the lower body while building your core strength at the same time. To do this, place a chair about two feet behind you. Bring your right foot onto the chair and brace your core. Lower yourself down, bending your left knee at a 90-degree angle.
Maintain a neutral spine and look straight ahead. Hold the contraction for a second or two, stand up, and repeat. Complete three to four sets of eight to 12 reps, then switch legs. To make it more challenging, you can hold an exercise ball in front of your chest for increased resistance.
Standing Kickback
This movement is usually performed on the floor but it can also be done from a standing position. This exercise not only strengthens the glutes and hamstrings but also improves your posture. To perform this, first stand in front of a desk or chair. Place your hands on it for support. Squeeze your glutes and lift your right leg behind you with the knee bent at 90 degrees.
Extend the leg as you get closer to the top of the movement. Stay in this position for a couple of seconds, then slowly lower your leg. Complete up to four sets of 12 to 15 reps on each side.
Seated Clamshell
The clamshell targets the gluteus medius, and it can also relieve back pain and tight hips. To perform this exercise, position your feet hip-width apart and wrap a resistance band around your thighs. Squeeze your glutes while pushing your knees outward to stretch the band. Maintain the contraction for a second or two, relax, and repeat.
To make this more challenging, wrap the band below your knees and keep your back upright and your hips in place. Use your glutes to control the movement.
Opposite Arm and Leg Raises
Perform this exercise on all fours to get the best results. Look to push out through the heel of the raising leg. Keep your alignment as straight as possible. Repeat on alternate sides 10 times.
Sumo Squats
Stand with your feet apart in a duck-footed stance. Drop into a squat and place your hands between your feet. Let your hands drive the movement upwards while you activate your glute muscles to raise into a standing pose with your hands above your head.
Final Note
A weak gluteal area can lead to discomfort and tightness, making it difficult to walk, stand, or do many tasks. To counter that, incorporating simple workouts can help improve your gluteal region and reduce pain. These exercises are easy to perform without leaving your workstation, making them ideal for any desk worker who spends most of their hours seated.
