If your daily schedule is just too jam packed to make it to the gym, don’t give up on your fitness goals just yet. You don’t have to quit your job to get a butt that won’t quit! Just try these simple exercises you can do at your desk. (Disclaimer: please do not hold us responsible for any strange looks from coworkers, but do remember us fondly when you start seeing results.)

Chair squat 

This one is pretty straightforward – it’s like a regular squat, but you’re doing it over your chair. When you lower into the squat position, the key is to hover over the chair without letting your butt touch down. Hold in the hover position for a few seconds, then come back up and repeat. Do three sets of 10, then gradually increase as it gets easier.


Reverse lunge

Most of us know what a typical lunge looks like: step forward and bend your front knee into a 90-degree angle while your back knee gently touches the floor, then repeat. With this reverse lunge, you can incorporate your chair again for a little extra butt crunching. Make sure it’s not a rolling chair! For this lunge, balance your back foot on your chair and bend your front knee into a 90-degree angle. Then bring your back leg down again and repeat. Do three sets of 15 on each side, then gradually increase as it gets easier.


Speed skater lunge

Stand with your feet hip distance apart. Take your right leg and extend it to the side behind your left leg (like you’re speed skating), then lower your right knee and let it touch the ground gently. Bring yourself back to the starting position and repeat on the opposite side. Do three sets of twenty, then gradually increase as it becomes easier. To see what it looks like in action, check out this video.


Bonus: chair step-up

If you really want to kick your butt into gear, you can add some chair step-ups to your routine. Again, make sure it’s not a rolling chair and it’s sturdy enough to hold you. All you have to do for this one is step up onto the chair, then back down. Simple! Do three sets of ten on each side, then gradually increase as it gets easier.


These exercises are not only great for toning your butt when you’re at work, but you can also do them when you’re traveling and don’t have access to a gym.

If you’re short on time do what I do, set a timer and complete as many rounds as possible. So if time is only 15 minutes, then try to complete as many rounds of three movements in that time allotment:

  • Chair Squat x 10
  • Reverse lunge x 10 (or for some variation to a skater lunge)
  • Chair step-up x 10

What are your favorite ways to sneak some exercise into your busy schedule? Share them in the comments below!

Did you enjoy this post? Stay in the know with more nutrition tips, and exclusive promo offers — join our newsletter.