Hips · Legs
Standing glute squeeze
Activation · Standing
- How to do it
- Stand with soft knees. Squeeze the glutes firmly for a few seconds, then release. Don’t lock the knees.
- Dose
- 10 × 3 s
- What you should feel
- Your glutes switching back on
- Common mistake
- Locking the knees.
- Make it easier
- Squeeze at half effort.
- Avoid this movement if
- Nothing in particular; stop if it is uncomfortable.
Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.
Why it's here
Wakes up the glutes while standing. Small, but it changes what the hips are doing.
Routines with this move
Related moves
- Sit-to-stand + glute squeeze · Standing
- Seated figure-4 · Seated
- Seated hip opener · Seated
- Seated hip windshield wipers · Seated