Like a nut: 4 exercises for perfect buttocks – for one, you don’t even have to get up from your chair!

But what if you don’t have the time or inclination to go to the gym? We’ve rounded up some exercises you can do at home even during the working day – after all, you won’t have to leave your chair far!

Stand directly behind your office chair. If you need support to keep your balance, place your hands on the backrest. Take a deep breath, squeeze your butt and bring your right leg back. Raise your heel as high as possible without bending your leg. Keeping your back straight, slightly bend your left knee. Hold the lifted leg for two to three seconds, bring it back to the floor and repeat the exercise with the other leg. Do three to four sets of 10 to 15 reps on each side.

A simple but effective way to work your glutes is to use isometric contractions. It’s simple: Sit on a chair, squeeze your butt and hold the tension for a few seconds, then relax your muscles. Start with a three-second contraction and do 12 to 15 reps. Gradually increase the time – you should reach 20-30 seconds. Worth it: According to a 2019 study, this exercise can increase muscle size and strength in as little as eight weeks.

The Bulgarian lunge is one of the best exercises for the glutes: it works the quadriceps, glutes, hip abductors, hamstrings and calves while strengthening the core.

Place a chair at the back, about 50 to 60 centimeters from you. Put your foot on a chair, contract your body. Sit on your left leg with your knee bent at a 90 degree angle. Look ahead, keep your back straight. Exhale as you return to the starting position. Do three sets of 8 to 12 reps on each leg.

This exercise is usually done on the floor, but you can also do it standing up. Place a chair in front of you, put your hands on it for support. Squeeze your buttocks, lift your back leg, bending your knee at a 90 degree angle. Straighten your leg as you approach the highest point of the movement. Do up to four sets of 12 to 15 reps on each side.