The Ultimate Workout That Will Help Undo The Damage Of All That Desk Sitting
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Unsplash/Parker Mauk
The health impact of spending all day chained to your desk chair is well-known, from weight gain to an increased risk of cardiovascular disease to muscle atrophy. And the latter, besides causing real physiological issues, can leave your derriere looking and feeling rather, well, flabby.
Luckily, there are plenty of glute-focused exercises you can do to strengthen, shape and tone this area to still fill out your favorite pair of jeans after logging overtime hours. Below are a handful of our kickass favorites. Each one hones in on the glutes, quads and hamstrings in unique ways, giving you a 360-degree lower body workout. Complete three rounds of each exercise twice a week, and we bet you’ll be feeling more bootylicious than ever.
Sumo Squat With Alternating Calf Raises
Separate your feet wider than your hips and point your toes outward at a 45-degree angle. Sink into a deep sumo squat, aiming to keep your thighs parallel to the floor, your core engaged and your back long and tall. Now, maintaining this form, alternate lifting the right heel and then the left heel, adding alternating calf raises to the mix. This motion creates a slight pulsing action that you should feel deep in your glutes. Complete 30 calf raises total, 15 on each leg, before returning to the standing position. Optional: For added resistance, hold your free weight of choice in front of your torso throughout the exercise.
Single Leg Deadlifts
Stand with your feet hip-width apart and your hands on your hips. Shift your weight onto your right foot and bend your left leg in front of you with your knee at hip-height. Fire your right glutes as you hinge forward slowly at the hip joint, reaching both hands toward the ground as you extend your left leg straight out behind you. Pause there, and then return to standing. That’s one rep. Complete 10-15 reps on each side. Optional: For added resistance, hold your free weights of choice in your hands reaching toward the floor throughout the exercise.
Lying Prone Clam Leg Glute Lifts
Lie on your stomach with your arms folded so that you can comfortably rest your forehead on the tops of your stacked hands. Bend your legs and splay your knees out to the sides so that you can draw your heels together as you engage your glutes. Now, using your lower back and glute strength, lift the tops of your thighs off the floor so that your legs are holding a raised clam position. Lower them back to the floor to complete one rep. Repeat 15 times. Optional: For added resistance, slip on some ankle weights. (But honestly, this one is already tough enough).
Kneeling Donkey Kick Fire Hydrant Combos
Come into a table-top position with your knees stacked below your hips and your elbows stacked below your shoulders. Shift your weight to your left side as you engage your right glute and kick your right foot up toward the ceiling, maintaining a 90-degree angle bend in your knee. Lower it back down to the starting position. Now, maintaining that same angle, reach your right knee out to the right so that your thigh and calf are on the same level as your torso. Lower it back down to the starting position. That’s one rep. Repeat 10 times and then switch sides. Optional: For added resistance, slip on some ankle weights.
Narrow Stance Glute Bridges
Lying on your back, slide your feet up toward your glutes as far as you can without lifting your heels off of the floor. Narrow your stance so you can press your inner thighs together, and angle your feet so that your big toes are touching but there are several inches of separation between your heels. Maintain these points of contact as you engage your glutes and lift your hips up toward the ceiling. Lower back down to complete one rep. Repeat 15-20 times. On your final rep, stay at the top of the bridge and pulse there 15-20 times before lowering back down to the starting position. Optional: For added resistance, place your free weight of choice across your hips, holding it there throughout the entire exercise.
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