How to Squeeze Your Glutes

Glute squeezes are great for adding an extra burn and helping with mind to muscle connection but note that your glutes aren’t actually loaded by the weight when standing up straight at the top of the exercise therefore squeezing at the top of a squat will not further activate the glute muscles and help them grow. The glute muscles will take most of the load when the hips are flexed like when you’re at the bottom of the squat. There are exemptions for hip thrusts and glute bridges.

If done incorrectly, it can cause your spine to go out of alignment into a posterior pelvic tilt. When this happens it increases the load on the spine and can lead to injury or back pain over time.

✨ When should I use the glute squeeze?

Squeezing your glutes at the top of a hip thrust or glute bridge is fine as long as you are not overextending the spine. Do this by keeping your ribs locked down. It will keep the load in your glutes and protect your spine from overextending.

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👉🏻 Do you squeeze your glutes when you workout lower body?

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