Use two non-consecutive strength days. Day A combines hip thrusts, Romanian deadlifts, supported lunges, and abduction. Day B uses bridges, back extensions, low step-ups, and kickbacks. Add brief walking or standing breaks during work for general movement, not as a replacement for training.
Day A: thrust and hinge
After the brief warm-up, perform two sets each of hip thrusts and Romanian deadlifts. Add one set of supported reverse lunges per side and one set of hip abduction.
Finish each set while you could still do a few more good repetitions, and record the setup, load, and range.
- Hip thrust: 2 × 8–12
- Romanian deadlift: 2 × 8–12
- Supported reverse lunge: 1 × 8 per side
- Abduction: 1 × 12–20
Day B: bridge and supported extension
Use a weighted glute bridge and 45-degree back extension for two sets each. Add one set each of low step-ups and cable kickbacks.
If back extensions are unavailable, use another hinge variation that you can load and measure.
- Weighted glute bridge: 2 × 10–15
- 45-degree back extension: 2 × 8–12
- Low step-up: 1 × 8–10 per side
- Cable kickback: 1 × 10–15 per side
Make the workday less static
When practical, stand, walk, or change position briefly between long blocks of sitting. WHO recommends reducing sedentary time, but no single universal break interval has been established.
Use a calendar reminder only if it helps without interrupting important work. The goal is a more active pattern across the day, not a perfect timer streak.
Common questions
Research and references
These references support the advice above. A general article still cannot account for your health, history, or individual response.
- American College of Sports Medicine (2026): resistance-training position stand
The current ACSM position stand summarizing resistance-training prescription for healthy adults.
- World Health Organization (2020): physical activity and sedentary behaviour guidelines
WHO guidance recommending regular physical activity, muscle strengthening, and less sedentary time while noting that no universal sitting-time threshold is established.
- Loh et al. (2020): breaking up prolonged sitting
A systematic review and meta-analysis of trials that interrupted prolonged sitting with standing or physical activity.