Why You Need to Squeeze Your Glutes Several Times Per Day

Your glute muscles are the biggest muscle group in your body. They significantly impact your body’s overall strength as they support your core, mobilization, and several other movements and exercises. They also help prevent knee injuries and support your lower back.

Maintaining strong glutes is essential to prevent injury, increase strength, and experience a high-quality life. Common exercises that help increase glute strength are squats, lunges, and glute bridges. However, Runner’s World explains that “new research out of Wichita State University suggests that there’s a more effective—and convenient—way to build muscle: gluteal squeezes.”

A gluteal squeeze is a bodyweight exercise where you simply squeeze your glutes. You do not have to stand up to perform a gluteal squeeze. You can sit up straight and squeeze as hard as you can for 10-15 seconds. Repeat this 10-15 times throughout the day and you will see significant improvement in your strength (watch the video above to learn more!).

Why squeeze your glutes instead of doing conventional exercises? “Researchers found that those who performed gluteal squeezes increased their hip extension—or glute—strength by 16 percent compared to an 11 percent increase in those who performed glute bridges" (Runner's World). 

Squeezing your glutes will allow you to prevent injury and grow stronger! Get squeezing!