Glute Squeeze

GlutesBodyweight

An isolation exercise to wake up your glutes without any joint stress. Excellent for building mind-muscle connection and prepping for heavier lifts.

How to do it

1Stand tall or lie flat on your back with your legs straight and shoulders relaxed.

2Smoothly squeeze your glutes as hard as you can without causing discomfort.

3Hold this peak contraction for 2 to 3 seconds.

4Slowly release the tension and return to the starting position.

Common mistakes

Holding your breath during the squeeze, which increases unnecessary internal pressure.

Arching your lower back or tensing your hamstrings instead of isolating your glutes.

Letting go of the contraction instantly instead of releasing it under control.

Breathing

Take a relaxed breath in before you squeeze, and exhale smoothly as you contract your glutes.

Make it harder or easier

To make it easier, perform the exercise lying on your stomach; to make it harder, increase the hold time to 5 or 10 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.