Your posture may suffer, too, which can lead to an abnormal gait and back problems over time.
One option is to work at home or in your office.
Plus, it requires no equipment and can be adapted to any fitness level.
To get started, stand upright behind an office chair.
Place your hands on it for support and brace your core.
Next, take a deep breath, squeeze your glutes, and bring your right leg back.
Lift your heel as high as it’s possible for you to without bending the leg.
Keep your back straight and maintain a slight bend in your left knee.
Complete three to four sets of 10 to 15 repetitions on each side.
As you progress, wrap an elastic band around your thighs or ankles for added resistance.
As the researchers note, gluteal squeezes and bilateral bridges are equally effective at increasing hip extension strength.
The best part is, you’re free to do this exercise anytime, anywhere.
If you’re a novice, maintain the contraction for three seconds or so.
Repeat 12 to 15 times, increasing the time under tension as you get stronger.
Use the same approach to work your calves, quads, or core muscles.
For example, you might repeatedly contract and relax your abs while sitting at your desk or watching TV.
At the same time, it stabilizes the pelvic muscles and tones your thighs.
Plus, it’s extremely versatile and can be performed in different ways.
For example, you might do it while sitting on a chair.
First, position your feet hip-width apart and wrap a resistance band around your thighs.
Squeeze your glutes while pushing your knees outward to stretch the band.
Maintain the contraction for a second or two, relax, and repeat.
Alternatively, wrap the band below your knees to make the exercise more challenging.
Keep your back straight and your hips in place.
Use your glutes to control the movement.
it’s possible for you to also perform this exercise on the floor as part of your at-home workouts.
Another option is the reverse clamshell, which requires squeezing a softball between your thighs.
This clamshell variation will engage your hip adductors, or inner thighs, too.
This compound movement hits your quads, glutes, abductors, hamstrings, and calves while building core strength.
It also challenges your balance, forcing your muscles to work harder.
To perform this exercise, place a chair about two feet behind you.
Bring your right foot onto the chair and brace your core.
Lower yourself down, bending your left knee at a 90-degree angle.
Maintain a neutral spine and look straight ahead.
Hold the contraction for a second or two, stand up, and repeat.
Complete three to four sets of eight to 12 reps, and then switch legs.
Avoid leaning forward or wiggling your hips.
you might also hold an exercise ball in front of your chest or use a barbell for increased resistance.
One example is the donkey kick, or quadruped hip extension.
If executed correctly, it will strengthen your hamstrings, glutes, and core muscles while improving your posture.
First, stand in front of a desk or office chair.
Place your hands on it for support.
Squeeze your glutes and lift your right leg behind you, with the knee bent at 90 degrees.
Extend the leg as you get closer to the top of the movement.
Maintain this position for a couple of seconds, and then slowly lower your leg.
Complete up to four sets of 12 to 15 reps on each side.
This donkey kick variation will make your glutes work harder and can improve your balance over time.
