Sit Less and Move More
As the saying goes, “an ounce of prevention is worth a pound of cure.” The best thing you can do for your hip mobility and glute activation is to simply sit less and move more during the day.
If your employer will allow it, try using a standing desk, which keeps your muscles activated at the office. Keep in mind that, just as with sitting, standing should be done in moderation (doing it for an extended period of time isn’t that great for you, either).
If a standing desk isn’t an option, take five-minute breaks from sitting every 30 to 45 minutes. Stand up and walk around a bit. Maybe even perform a few of the exercises below. Even if you have a standing desk, you should still take breaks every now and then for some movement.
Stretch Out Those Hips
These dynamic stretches and exercises are designed for loosening tight hips that come from sitting too much. I try to incorporate a few of them in my daily workout warm-ups or even sneak some in when I’m hanging out with the kids (who think their dad is pretty odd). Every now and then I also dedicate an hour on Saturdays to just hip and glute work, along with some intense foam rolling.
Leg Swings
leg swing exercise undo damage of sitting
This is a great dynamic stretch that I do before every workout. It loosens up the hips, hamstrings, and glutes.
Begin with forward leg swings. Find something to hold for balance. Start off swinging your right leg backwards and forwards as high and as far back as you comfortably can. Do 20 swings and then switch legs.
Next are side-to-side swings. Again, find something to hold for balance. Swing your right leg out to the side as high as possible and then in front of you towards your left as far as you can go. Perform 20 swings and then switch legs. Depending on how tight you feel, you may need another set.
Grok Squat
grok squat exercise undo damage of sitting
The Grok Squat is very similar to a catcher’s stance in baseball. Simply squat down until your butt touches your ankles. Keep your heels firmly on the ground and your back straight. Hold that position for 30-60 seconds. You should feel your hamstrings, quads, Achilles tendons, lower back, and groin gently stretching. If you’re super stiff, it may take a few days of practice to sink into a full squat. Keep at it. Your back and hips will thank you.