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 reps · 3s hold
- 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.
- Why DeskBreak uses it
- Wakes up the glutes while standing. Small, but it changes what the hips are doing.
Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.
Evidence
Emerging evidence.
- Effectiveness of small daily amounts of progressive resistance training for frequent neck/shoulder pain: randomised controlled trial (Pain, 2011)
- Effectiveness of exercise in office workers with neck pain: a systematic review and meta-analysis (South African Journal of Physiotherapy, 2017)