Glutes, 23 moves
Glute exercises for people who sit all day
“You've been sitting on them since nine. By the afternoon your glutes feel flat, asleep and slightly offended.”
Your glutes are some of the biggest muscles you have, and sitting asks almost nothing of them. These moves wake them up: hip extensions and sit-to-stands beside your desk, bridges and side-lying lifts when you have floor space, and a seated figure-four stretch when they feel tight.
Squeeze, hold, let go. A few short sets through the day is plenty.
- 1 seated
- 13 standing
- 9 on the floor
- 3 free in Desk Gym
Standing hip extension with chair support Hold the chair back and stand tall on both feet. See the steps All 23 glutes moves
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Seated figure-four stretch -
Sit-to-stand from a chair - Standing hip extension with chair support
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Bodyweight squats -
Curtsy lunges -
Lateral lunges -
Low side kicks -
Reverse lunges -
Single-leg Romanian deadlifts -
Split squats -
Standing hip hinge -
Standing side leg raise with chair support -
Step-ups -
Wall sit -
Glute bridge -
Clamshells -
Donkey kicks -
Fire hydrants -
Frog pumps -
Glute bridge march -
Side-lying hip abduction -
Side-lying leg raises -
Single-leg glute bridges
Little habits that help
- Give your glutes a squeeze every time you stand up from your chair.
- Take the stairs when you can.
- Pair a glute move with a hip stretch. Tight hips and sleepy glutes tend to go together.
Gentle movement guidance, not medical advice. Move within a comfortable range and stop if anything hurts. If you have pain or an injury, check with a health professional first.
Questions about glutes stretches
Can I work my glutes at my desk?
Yes. Standing hip extensions, sit-to-stands, squats and side leg raises all happen right next to your chair. Sitting down, a figure-four stretch gives them a good stretch.
Is "dead butt syndrome" from sitting a real thing?
It is a nickname for glutes that feel sleepy or weak after long hours of sitting. Getting up and using them through the day is a good habit either way. If you have pain or numbness, talk to a doctor or physio.