Hips and glutes Stretches and Exercises for Desk Workers
This page collects stretches and exercises for the hips and glutes that you can do at or near your desk. You will find instructions for moves like the seated figure four, standing hip flexor stretch, clamshells, and glute squeezes.
Choose one or two to try during a short break. Pay attention to your body and stop if you feel any pain. These movements are meant to be gentle.
15 movements
| Movement | Position | Dose | Equipment | Visibility |
|---|---|---|---|---|
| Standing Hip Flexor Stretch | standing | 15 to 30 seconds | none, desk, wall, chair | medium |
| Pigeon Pose | floor | 15 to 30 seconds | floor mat | high |
| Clamshell | floor | 10 to 15 reps | Floor mat (optional) | high |
| Lying Piriformis Stretch | floor | 15 to 30 seconds | none, floor mat | high |
| Seated Figure Four Stretch | seated | 15 to 30 seconds | chair | medium |
| Kneeling Hip Flexor Stretch | floor | 15 to 30 seconds | floor mat, towel | high |
| Fire Hydrant | floor | 8 to 12 reps | floor mat | high |
| 90 90 Stretch | floor | 15 to 30 seconds | none | low |
| Adductor Stretch | floor | 15 to 30 seconds | floor mat | low |
| Standing Hip Circles | standing | 5 to 10 reps | none, chair, desk | medium |
| Butterfly Stretch | floor | 15 to 30 seconds | floor mat | high |
| Frog Stretch | floor | 20 to 30 seconds | floor mat | low |
| Lateral Leg Raise | floor | 8 to 12 reps | floor mat | high |
| Seated Hip Abduction | seated | 1 to 3 seconds | chair, resistance band | low |
| Glute Squeeze | seated or standing | 3 to 5 seconds | none, chair | low |
When to see a doctor or physio
Gentle movement should feel like mild tension or effort, never sharp pain. Stop and get checked if a movement causes numbness, tingling, pain that spreads into an arm or leg, dizziness, or pain that lingers or gets worse after you stop. If you have a recent injury, surgery or an ongoing condition, ask your doctor or a physical therapist which movements suit you.
All body areas · Desk setup and habit guides
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.