What Is a Glute Squeeze?

A bridge is one variation of a glute squeeze.
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Your glutes are an important muscle group used in daily activities as well as sports and exercise. They are involved with any activity that involves hip action, such as walking, running or squats. A glute squeeze is a basic exercise that can target this area of your body, and offers many variations to increase the challenge.

Glute Anatomy

Your glutes are actually three different muscles: gluteus maximus, medius and minimus. The glute max is the largest muscle in the body and what you are referring to when you work your butt. This muscle runs from the iliac crest and sacrum of your lower back, crosses the hip joint and inserts on the femur. The medius and minimus start on the ilium and also cross the hip. Together these muscles are responsible for hip extension, lateral rotation and abduction of your leg.

Standing Glute Squeeze

Challenge your glutes with a basic standing glute squeeze. This exercise will activate your glutes so they work properly, but won't build up the muscle and make it larger. Stand comfortably with your feet hip-width apart, toes forward and knees slightly bent. Keep your abs in and your shoulders back. Slowly squeeze your glutes and hold your butt tight for three seconds. Slowly release the motion completely for one complete repetition. Perform one to three sets of eight to 12 repetitions.

Seated Glute Squeeze

You can perform a seated glute squeeze anywhere, even in your car while sitting at a stop light. Sit tall with good posture so your spine is not curved forward. Ideally your feet should be flat on the floor placed approximately hip-width apart. Just as in the standing glute squeeze you are going to slowly squeeze your butt as hard as you can and hold it for three seconds. Release it completely so your glutes are relaxed for one complete repetition. Perform one to three sets of eight to 12 reps.

Glute Bridge

A glute bridge is a variation of the glute squeeze where you do more than just squeeze your glutes without moving your hips. In this exercise, begin by lying down on a mat on your back. Bend your knees so your heels are about eight to 12 inches from your butt and hip-width apart. Your arms are relaxed at your sides on the floor. Press through your heels and raise your hips as high as you can, squeezing your glutes as you lift. Hold for one to three seconds at the top and slowly lower back to the ground for one complete repetition. Perform one to three sets of eight to 12 reps.

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