Seated Desk Squeeze
Improves core strength and stability, reduces risk of back pain
Mobility & StretchingBeginnerStrengthIsometric
At a glance
| Muscles worked | Primary: core. Secondary: glutes, lower back |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Strength · Isometric |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — sit with good posture and feet planted on the floor
- Step 2: Initiation — engage the core and squeeze the glutes, holding for a brief moment
- Step 3: Mid-phase — maintain the squeeze, focusing on stability and control
- Step 4: End-position — hold the final squeeze for a brief moment, then release
- Step 5: Return — slowly release the squeeze, keeping the core engaged
- Step 6: Breathing and rhythm reminder — breathe naturally and maintain a consistent rhythm
- Step 7: Safety note — avoid arching the back or using momentum to lift the body
Coaching tips
Benefits
Improves core strength and stability, reduces risk of back pain
Common mistakes
Not engaging the core, not squeezing the glutes
Make it harder
Increase the duration of the squeeze or add a weight to the lap
Make it easier
Start with a shorter duration and gradually increase as comfort and strength improve
Breathing
Exhale during squeeze, inhale during release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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