How to Exercise Buttocks While Sitting

Co-authored by Danny Gordon

Last Updated: February 4, 2023 References

If you are looking for a way to tone or strengthen your rear end, there are ways you can get started without having to step foot in the gym. Focusing on strengthening your gluteal muscles as you sit in your chair at work or school can make a significant difference in your rear end. Remember though, strengthening your buttocks from your seat will not be as effective as getting out there for some traditional exercise.

Method 1

Method 1 of 2:

Exercising Your Buttocks at Your Desk

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Squeeze your gluteal muscles. The easiest way to work out your buttocks while you sit is to simply squeeze the muscles in your rear end. As you squeeze your gluteal muscles, you will feel your rear end squeezing in and your hips will rotate very slightly. In order to make it an effective exercise, you'll need to do it repeatedly.^{[1]
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- Hold for 30 seconds, then release.^{[2]
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- Do three to five sets of 10 to 20 repetitions.
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Squat just above your seat. Squats are among the best exercises that you can do for your buttocks, but you don't need to get up and away from your desk to do them.^{[3]
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Expert Source

Danny Gordon
Certified Personal Trainer
Expert Interview. 18 October 2019.} Instead, plant your feet about shoulder width apart and raise your buttocks an inch or so off of your seat. Make sure to keep your back straight as you perform this exercise.^{[4]
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- Be careful that the knees stay in line with your shin and don't pass the toes. You should be able to see the top of your shoe at all times during this exercise.
- Count to ten or hold it for as long as you can. Try to do 10 throughout your day. Work up to a one minute hold or try for three sets of 10 to 15 repetitions.
- Start out using your hands to help balance by holding onto the arms of your chair or your desk, but work up to hands-free as soon as possible.
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Tone your thighs with leg lifts. Single leg lifts can help engage your thighs and core and, to a lesser extent, your buttocks.^{[5]
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Expert Source

Danny Gordon
Certified Personal Trainer
Expert Interview. 18 October 2019.} Try straightening one leg at a time and holding it a few inches above the ground. Hold your leg in place for the extent of the exercise, then switch to the other leg.
- Hold your foot a few inches off the ground with your leg straight. Count to ten before placing it back on the floor.
- You may want to try holding it up for as long as you can instead of counting.
- Repeat the process periodically throughout your day.

Method 2

Method 2 of 2:

Using an Exercise or Stability Ball as a Seat

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Swap your chair for a stability ball. Using a stability or exercise ball as your chair from time to time can be a great way to engage your buttocks, core and legs while you work. Simply sitting on the ball requires you to regularly activate each muscle group to maintain your balance and posture.^{[6]
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- You may not want to get rid of your chair. Instead just use the exercise ball as your seat sporadically to ensure you don't put too much pressure on your lower back.
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Bounce a bit. While sitting on an exercise ball, press your feet into the floor and engage your gluteal muscles to make yourself bounce. Don't push too hard, just continue to engage your legs and rear end by continuously bouncing a few inches up and down. Make sure your feet are about shoulder-width apart to engage your gluteal muscles and ensure you can maintain your balance.
- Treat your bouncing as though you are doing a series of mini-squats.
- This exercise will also burn calories during your day.
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Pivot your body on the ball. Instead of treating your exercise ball like any other desk chair, take advantage of its shape by adjusting your positioning on the ball periodically throughout your day. Keep your feet in place and press out to the left, right, forward and back, using your legs and buttocks to maintain your balance as you move.^{[7]
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- Hold yourself in positions that you can feel engaging your buttocks.
- Be careful not to overextend yourself so you fall down or strain your lower back.

Expert Q&A
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Question

Can I gain round, big buttocks from squeezing?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Support wikiHow by unlocking this expert answer.

To build muscle size, you need to work well into the burning sensation. This is nearly impossible while seated. It take the resistance of your whole body weight and sometimes more, to tear muscle-repair muscle enough to build muscle size. Squeezing can strengthen and tone your butt and teach you how to turn on or engage the gluteal muscles, which will help you isolate the gluteals during squats and lunges.
Question

Will sitting down cause my buttocks to get smaller over time?

Community Answer

If you're constantly sitting and never exercising, then your buttocks might get smaller, but only because the muscle would be replaced with fat. (They could also get bigger!)
Question

Is this exercise useful to everyone? Can any aged people do this?

Community Answer

Yes, anyone can do this.