Lying Glute Squeeze
Description
The lying glute squeeze is a glute activation exercise performed face down where you simply squeeze your glutes as hard as possible for several seconds, then release. It teaches the mind-muscle connection to the glutes and is excellent as a warm-up before squats or hip thrusts. It works anywhere with no equipment.
Muscle Group
Equipment Required
Lying Glute Squeeze Instructions
- Lie face down on the floor with arms at your sides or under your forehead.
- Extend your legs straight. Keep your feet hip-width apart.
- Brace your core gently to protect your lower back.
- Squeeze your glutes as hard as possible. Imagine cracking a walnut between your butt cheeks.
- Hold the squeeze for 3 to 5 seconds. Breathe normally.
- Release for 1 to 2 seconds.
- Repeat for 10 to 20 reps as a warm-up.
- This is purely a contraction drill — no movement, no equipment, no excuses.
Lying Glute Squeeze Form & Visual
Lying Glute Squeeze Benefits
- Activates the glutes and builds mind-muscle connection
- Excellent warm-up before squats and hip thrusts
- Helps lifters who struggle to feel their glutes
- No equipment needed — works anywhere
- Useful for rehabilitation
- Takes less than two minutes
Lying Glute Squeeze Muscles Worked
- Gluteus maximus
- Gluteus medius and minimus (secondary)
- Hamstrings (slight)
Lying Glute Squeeze Variations & Alternatives
- Standing Glute Squeeze
- Glute Squeeze on Stability Ball
- Glute Bridge March
- Dumbbell Glute Bridge
- Banded Lying Glute Squeeze
