Stand up with Nataša and try three new exercises for a healthier, better-looking body!

If you sit a lot at work, just three simple exercises for the glutes and hamstrings can meaningfully improve your posture and how you feel. You do them right at your desk, they take only a few minutes a day, and you need no special equipment. In this guide we walk you through the exercises step by step and answer the most common questions about moving while you work.

This content was prepared by Heka Interior, the office-furniture brand of Hit Preless d.o.o., which has manufactured furniture in Slovenia for many years and employs more than 80 people. We see every day how a well-organised workplace and regular movement affect employee health, having ergonomically equipped over 1,200 workstations at NLB, with references that also include Triglav and Volvo. The advice below is general; ergonomists recommend building movement into your day gradually and within your own ability.

We filmed the exercises with trainer Nataša Gorenc, who leads the "Stand Up with Nataša" programme encouraging short daily movement rituals at the workplace.

Why do the glutes and hamstrings matter for desk work?

Strong glutes and hamstrings are not only about appearance; they play an important role in supporting correct posture. In people who sit a lot, these muscles are often shortened and weak, which increases the load on the lower back. Strengthening these muscle groups helps the body carry its own weight better, stay stable, and relieve the back during long hours seated at a desk.

How do you perform the first glute and hamstring exercise?

Place your elbows on a height-adjustable desk or an ordinary work desk, step back, and slightly bend your knees. Bend one leg at the knee to a right angle, keep your back straight, and lift it upward with a calm exhale. Do 15 repetitions per leg across 3 sets. It is important to perform the movement in a controlled way and to keep your spine straight throughout.

How does the second exercise work and how is it different?

For the second exercise you again place your elbows on the desk and step back. Then lift a straightened leg, bend it, straighten it again, and lower it. This sequential movement activates the hamstrings more strongly. Keep your spine straight during the exercise, as this protects the lower-back region. Do 15 repetitions per leg across 3 sets.

What is the bonus exercise for the outer thigh muscles?

Rest your elbows on the height-adjustable or ordinary desk again and step away. Bend one leg at the knee to a right angle, lift it out to the side, and then lower it back calmly. The exercise strengthens the outer thigh muscles and the hips, which keep the body stable. Do 15 repetitions per leg across 3 sets.

How often per week should I do these exercises?

To start, three short sessions a week are enough, and later you can build the exercises into a daily routine. Because they are short and done at the desk, they are easy to slot into work breaks. Ergonomists recommend regular but moderate movement, so a little and often is better than rarely and overdone. Listen to your body and increase the load gradually.

Can I do the exercises right in the office?

Yes, all three exercises are designed for the workplace and can be done at a regular or height-adjustable desk in ordinary clothes. You need no gym or special equipment, just a little room to step back. That is exactly why they suit short breaks during work, when you want to move your body without interrupting your whole working rhythm.

Why is a height-adjustable desk recommended for the exercises?

A height-adjustable desk lets you raise the work surface to a level that gives comfortable elbow support during the exercises and helps you keep your back straight. It also encourages you to alternate sitting and standing through the day. If you do not have one, an ordinary work desk is perfectly fine; the key is that the support is stable. Read more in our guide on whether a height-adjustable desk is worth it.

How does movement at work complement ergonomic equipment?

Regular movement and a good work chair complement each other: movement activates the muscles, while an ergonomic chair with lumbar support relieves the back while seated. Combining both helps the body maintain correct posture throughout the day. If you set your chair up correctly and stand up regularly in between, you do a lot for your wellbeing. Read how to adjust an office chair correctly.

Frequently asked questions

Are these exercises suitable for beginners?

Yes, the exercises are simple and suitable for beginners too, as they require no prior knowledge or equipment. Start with fewer repetitions and focus on correct execution with a straight back. Increase the load gradually. If you have health issues or pain, consult a movement specialist or a doctor before you begin.

How much time do I need for all three exercises?

The full set of three exercises with the recommended repetitions and sets takes about ten minutes. That is exactly why they suit short breaks between tasks. Even a few minutes of movement a day is better than staying completely still, so it is wiser to take short, regular time for yourself than to wait for a longer workout.

Can I do the exercises at home?

Of course. All three exercises are just as effective at home as in the office, since you only need a stable desk for elbow support. If you work from home, you can fit them into your work breaks in the same way as in the office. The only thing that matters is that the support is firm and that you have enough room to step back.

Where can I watch the exercise video?

A full demonstration with trainer Nataša Gorenc is available on the Heka Interior YouTube channel, where you can see each exercise in motion and picture the correct execution more easily. We recommend watching the video before your first session, as it makes it easier to follow the technique and avoid an incorrect posture while exercising.

Take the first step toward a healthier working day

Movement and a good work environment go hand in hand. At Heka Interior we help you set up a workplace that supports healthy posture, including height-adjustable desks and ergonomic office chairs. Take advantage of a free 7-day chair trial at your own workplace, or contact us for advice on tailored ergonomic equipment.