{"id":666373,"date":"2026-06-30T16:45:13","date_gmt":"2026-06-30T16:45:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/666373\/"},"modified":"2026-06-30T16:45:13","modified_gmt":"2026-06-30T16:45:13","slug":"the-simple-resistance-band-exercise-trainers-recommend-to-undo-the-damage-of-sitting-all-day","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/666373\/","title":{"rendered":"The Simple Resistance Band Exercise Trainers Recommend to Undo the Damage of Sitting All Day"},"content":{"rendered":"

Even if you’re constantly on your feet before and after your 9 to 5, spending eight or more hours seated at a desk still has serious implications on the body. Long periods of sitting reduce energy expenditure while also building tight hips and weakening glutes. Studies have even linked<\/a> extended sitting time to an increased risk of obesity and cardiovascular disease. Certain exercises, like banded side squats, can help offset some of these effects by waking up the muscles that go to sleep when you’re sitting all day.<\/p>\n

“Banded side squats are a great exercise for combatting sitting all day because it puts emphasis on the gluteus medius, inner and outer thigh muscles, and different areas of the quadriceps,” says Ben Walker, trainer and founder of Anywhere Fitness<\/a>. “Prolonged sitting does excess damage to the function of the hips and glutes.”<\/p>\n

Keeping a resistance band handy at your desk and performing a few sets of banded side squats during breaks in the work day will help you feel noticeably less stiff and more energized in just weeks. Give it a try.<\/p>\n

Related: This 4-Move Equipment-Free Routine Is the Ultimate Way to Reverse Stiff Joints and Stay Injury-Free After 40<\/a><\/p>\n

How to Do Banded Side Squats\"BandedBanded Side Squat<\/p>\n

Getty Images&sol;Matic Grmek<\/p>\n

Place a resistance band above your knees with feet hip-width apart, keeping tension on the band.<\/p>\n

Step one foot out to the side, push your hips back, and lower into a squat while keeping your chest tall.<\/p>\n

Drive through your heels to stand, bringing the outer foot back in without letting the band go slack.<\/p>\n

Repeat in the opposite direction.<\/p>\n

Benefits of Banded Side Squats<\/p>\n

Rather than using a dumbbell<\/a> or kettlebell, resistance bands<\/a> offer a joint-friendly alternative while still challenging your muscles by maintaining tension throughout the entire movement. Doing squats with a resistance band strengthens the quads, glutes, abductors, and adductors, with the band addition increasing lateral hip activation.<\/p>\n

Developing strong glutes, in particular, is important for improving hip stability, balance, and overall lower-body function. The glutes play a key role in stabilizing the pelvis during daily activities like walking, running, and walking up or downstairs. Strong glutes are also essential for maintaining proper hip alignment and control when performing heavier lower-body lifts, like deadlifts.<\/p>\n

Related: Why I Swapped Heavy Squats for This Simple Pilates Routine and Watched My Hip Mobility Skyrocket<\/a><\/p>\n

This story was originally published by Men’s Journal<\/a> on Jun 29, 2026, where it first appeared in the Fitness<\/a> section. Add Men’s Journal as a Preferred Source by clicking here.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Even if you’re constantly on your feet before and after your 9 to 5, spending eight or more…\n","protected":false},"author":2,"featured_media":666374,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,223191,138664,223192,56,54,55],"class_list":["post-666373","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-resistance-band","tag-resistance-bands","tag-side-squats","tag-uk","tag-united-kingdom","tag-unitedkingdom"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/666373","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=666373"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/666373\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/666374"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=666373"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=666373"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=666373"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}