Lying Glute Squeeze Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Glute Squeeze Stretch
How to: Lying Glute Squeeze
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Engage your glutes and lift your hips slightly off the ground.
- Squeeze your glutes at the top for 5 seconds.
- Lower back down without relaxing your muscles.
- Repeat the squeeze for the desired number of repetitions.
Common Mistakes
- Arching the back instead of keeping it flat.
- Not engaging the glutes properly during the squeeze.
- Rushing through the exercise without proper control.
Modifications
- Perform the exercise with a pillow or cushion under your hips for added support.
- Adjust the angle of your knees to find a comfortable position.
Tips
- Keep your core engaged to support your lower back.
- Ensure your knees are aligned and not rolling outwards.
- Hold the squeeze for a few seconds to maximize effectiveness.
Lying Glute Squeeze Alternatives
Tags
glutes
hips
stretching
beginner
mobility
static