Get Rid of Office Chair Butt & Fix Flat Glutes🍑

Sitting for long periods can lead to “office chair butt,” where your glutes become weaker and flatter from inactivity. Combat this by incorporating exercises that engage and activate your glute muscles, even if you’re stuck behind a desk all day. Here’s how to avoid it and build your glutes with my at-home and gym routines.

Gym Routine:

• Barbell Glute Bridges: 4 sets of 10-12 reps

• Barbell RDLs: 4 sets of 8-10 reps

• Dumbbell Step-Ups: 3 sets of 10 reps per leg

• Barbell Back Squats: 4 sets of 8-10 reps

At-Home Alternatives:

• Glute Bridges with Feet Elevated on a Chair: 4 sets of 12-15 reps

• Band RDLs: 4 sets of 10-12 reps

• Bodyweight Step-Ups on a Chair: 3 sets of 12 reps per leg

• Bodyweight Squats: 4 sets of 15 reps

Incorporating both strength-building exercises and proper form will ensure your glutes stay activated, whether you’re at home or in the gym. Consistency is key to defeating office chair butt and keeping your glutes strong and round!

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