Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why sitting affects the glutes
When you sit for long hours, the glutes are inactive and the hip flexors at the front of the hip stay shortened. Over time, the glutes can become underactive and weaker, while tight hip flexors pull on the pelvis. This combination is linked to the lower-back and hip discomfort many desk workers feel. Reactivating and strengthening the glutes helps rebalance the hips.
Simple activation exercises
Gentle glute bridges, lying on your back and lifting the hips by squeezing the buttocks, are a simple way to wake up and strengthen the glutes. Standing up regularly and adding some squats or step-ups through the day helps too. Pairing glute work with stretching the tight hip flexors addresses both sides of the imbalance. A little done regularly is what makes the difference.
Where massage fits
Massage to the glutes, hips and lower back can ease the tightness that builds from sitting, which often makes the activation and stretching feel easier and the hips feel freer. It works alongside the exercises and movement, not instead of them. If you have hip or back pain that is sharp, spreads down the leg, or comes with numbness or weakness, that is worth getting assessed.
Key takeaways
- Sitting can leave the glutes underactive and weaker
- This is linked to lower-back and hip discomfort
- Glute bridges and regular movement help wake them up
- Massage eases tightness alongside activation and stretching
Frequently asked questions
Can sitting really weaken my glutes?
Long sitting keeps the glutes inactive and the hip flexors short, so the glutes can become underactive over time. Activation exercises and standing up regularly help rebalance things.
How do I wake up underactive glutes?
Gentle glute bridges, squats or step-ups, done regularly, help activate and strengthen them. Pairing this with stretching tight hip flexors addresses both sides of the imbalance.