Lying Glute Squeeze

GlutesBodyweight

Simple lying glute isolation drill to activate the glutes. Performed with bodyweight only, it's ideal for warm-ups or beginners. Teaches you to mindfully contract your glutes without moving any joints.

How to do it

1Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

2Place your arms alongside your body and relax your neck and shoulders.

3Squeeze your glutes hard through conscious effort, keeping your pelvis flat on the floor.

4Hold maximum contraction for two to three seconds.

5Slowly relax your glutes and return to the starting position.

Common mistakes

Lifting your hips turns this into a glute bridge and changes the target focus.

Holding your breath while squeezing creates excessive intra-abdominal pressure.

Engaging your lower back instead of your glutes indicates a weak mind-muscle connection.

Breathing

Inhale while relaxed, and exhale as you squeeze your glutes.

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.