Butt Flex Exercises in the Chair

Sit up straight when doing butt flexes.
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The butt flex exercise helps tone and build up the gluteal muscles located on your backside. Besides enhancing the appearance of the buttocks, the exercise can also help reduce back pain and improve your ability to perform everyday movements like extending your legs, squatting, running and walking. As always, check with your doctor before attempting any new exercise, especially if you suffer from a chronic condition or injury.

Exercise Instructions

You can do butt flexes anywhere, even while sitting in the waiting room at the doctor’s office or while in your car. Sit up straight in your chair with your feet flat on the floor and spaced hip-width apart. Slowly tense the muscles of your buttocks together as hard as you can. Imagine you are trying to hold something between the cheeks. Hold the contraction for three seconds and then release back to the starting position. Do 10 to 12 repetitions. Gradually add more repetitions and another set as your strength improves.


Alternate squeezing butt cheeks if you find it too difficult to squeeze both at the same time. If you don’t have access to a chair, you can do the butt flex exercise while lying on your back or from a standing position. To boost the intensity of the exercise, alternate the speed in which you flex your buttocks. For example, do five repetitions as fast as you can and then five slow repetitions. You can also extend one or both legs as you squeeze your buttocks.


For best results, breathe properly while doing butt flexes. Exhale as you contract your buttocks and inhale as you release to the starting position. Don’t rush through your routine, which shortchanges your results. Instead, do butt flexes slowly and with control. Count to four as you squeeze your gluteal muscles so they have time to fully contract. To target your glutes even more, hold the contraction for 30 seconds -- or as long as possible.


Do not arch your back or slouch when doing butt flexes. This puts pressure on your lower back and can lead to pain and injury. Instead, keep your spine in a neutral position throughout the entire exercise. Contract your abdominals while you do the butt flex exercise to help stabilize your upper body and support your spine. Always work at your own pace and fitness level. Start with just a few repetitions and work your way up to the suggested amount.

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