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114
Workout

Glute Activation for Sedentary Workers

~11 min.
~132 kcal
⁉️ Comments

Prolonged sitting is one of the main enemies of the glutes and the front of the thighs. When you spend hours at a desk, your glutes essentially "switch off": they stop activating properly even during movement, while the hip flexors shorten and tighten. The result is weak, unresponsive glutes, lower back discomfort, and stiffness in the hip joints.

This workout is designed specifically for those who lead a sedentary lifestyle and want to restore muscle tone, mobility, and proper function. FISIO suspension straps allow you to smoothly adjust the load without stressing the joints, and to work the glutes and hips with an emphasis on movement quality — exactly what you need after a long workday.

  • The workout is suitable for any fitness level — adjust the intensity by changing the angle of your body.
  • Alternating strength and flexibility exercises helps you simultaneously strengthen and stretch the target muscles.
  • Pay close attention to the sensation in your glutes: if you feel the work mainly in your thigh or lower back, correct your body position.
  • It is recommended to perform this workout 2–3 times per week, and on rest days, take short walking breaks every 45–60 minutes of computer work.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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