What is an office chair butt and do you have one?

You’ve heard of burnout, micromanaging bosses, and awkward team lunches. But have you met the newest workplace hazard? It’s called office chair butt. And once you hear about it, you won’t stop thinking about it. The term, recently revived on TikTok, describes a surprisingly common issue: how constantly sitting at work can literally flatten your butt. While it might sound like a joke, there’s real science behind it. When you spend most of your day seated, the muscles in your glutes don’t get much action. Over time, they weaken, shrink, and lose shape—a condition known as gluteal atrophy. The result is that you develop a softer, less defined backside.

But this isn’t just about appearances. Weak glutes can significantly impact your overall posture, leading to back pain, stiffness, and limited mobility. You might also notice it’s harder to stand up from your chair or that your hips feel tight after a long day. This can then trigger a domino effect, causing issues in your lower back, core, and even knees. It’s part of the reason why prolonged sitting has been linked to bigger health concerns like heart disease, metabolic disorders, and mental health struggles.

So, how do you know you’ve fallen victim to office chair butt? It’s not just the mirror that gives it away. If your rear feels less firm than it used to, if your pants fit differently in the area, or if you're slouching more than usual, your body is probably trying to tell you something.

The good news? You can fix it. You don’t have to splurge on a fancy chair or completely overhaul your lifestyle to turn things around. Small changes can make a big difference. 

For starters, break up long stretches of sitting by simply standing more often. Take calls while on your feet, walk to your coworker’s desk instead of pinging them, or use the stairs even when the elevator is tempting. Choosing a slightly farther bathroom or turning one meeting a day into a walking catch-up can also help.

If your job keeps you desk-bound, subtle seated movements can still help keep your glutes from switching off. Try squeezing your butt muscles and holding for a few seconds, raising your heels and toes, gently lifting your knees one at a time, or pressing your legs together using your fists or a soft ball. Even these micro-movements, done regularly, help activate the muscles and keep circulation flowing.

Experts suggest standing up and moving every 30 to 90 minutes. That could be as simple as stretching, walking for a minute, or doing a few squats between emails. It doesn’t need to be a workout—just a reminder to stay active.

In a world where more and more of us work behind screens, office chair butt is a very real, very modern body complaint. But with some mindful movement, your glutes can go from “on pause” to “fully activated”. 

All images: Getty Images

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