Glute Squeezing: How to squeeze your glutes

If you've ever been following along to a fitness video or YouTube tutorial, you might've been instructed to "squeeze your glutes" during specific exercise moves for the lower body. It sounds like a simple enough suggestion, but if you're not familiar with the right technique or the proper form during exercise, it can be a bit confusing.

how to squeeze your glutes

So, let’s break down what exactly it means to ‘squeeze your glutes.’ When you squeeze your glutes during an exercise move, such as when doing squats or lunges, you’re activating those muscles while stabilising your hips and core. This helps isolate and work the muscle during the movement, while also promoting better form throughout other exercises as well – so it’s worth taking the time to get squeezing right! In this blog, we’re going to go over everything you need to know about squeezing your glutes, so that you can maximise those gym gains as much as possible! Let’s take a look.

Are you supposed to squeeze your glutes during exercise?

Squeezing your glutes during exercise helps to target and strengthen the muscles of the bum, leading to improved performance and better overall results when it comes to your lower body routine. So yes, you should absolutely be squeezing your glutes during exercise to get the most out of every movement!

How exactly does one ‘sqeeze their glutes’ during exercise?

To activate your glutes during a particular movement, simply tighten and contract the muscles in your butt in a clenching movement. You’ll know if you’ve got it right if you feel an intense contraction – but don’t worry if it’s not strong at first; with practice and repetition, those glutes will soon become masters of their own domain! Once you’ve activated the muscles, try holding them in that position for a few seconds before releasing, and repeat. It’s also important to stay focused and maintain proper form while squeezing your glutes during exercise. Additionally, make sure you are using the right weight for your fitness level; too little or too much can hinder your progress. Finally, take time to rest between sets as this provides an opportunity for muscles to fully recover so that you can push yourself again on the next set. Glute squeezes might feel strange and unfamiliar at first, but with practice and consistency, squeezing will become second nature when performing any lower body workout.

How do I know if I’m squeezing my glutes correctly?

The best way to ensure that you’re squeezing your glutes correctly is to perform an isolated glute squeeze. Lie on your back with your knees bent and feet flat on the floor, and squeeze your buttocks together as hard as you can while keeping your abs tight, then relax them. You should be able to feel a contraction where your glutes are the main muscles being activated.

Why can’t I squeeze my glutes?

Many people struggle to effectively squeeze their glutes due to poor motor control, lack of muscle activation or because the muscles are too weak. If this is the case for you, try focusing on feeling and activating your glute muscles during exercise such as squats, then practise squeezing them in isolation exercises like bridges or hip thrusts.

Why is squeezing glutes important for building glutes?

During exercise, squeezing your glutes helps engage the booty muscles and can lead to significant muscle growth if you’re lifting heavy weights or using some form of resistance. Squeezing your glutes during exercises such as squats, lunges, and hip thrusts increases the intensity of the movement and further activates the muscles you are targeting – plus, not only will doing this help you achieve better results, but you’ll also reduce the risk of injury by ensuring proper form and engagement.

Can I squeeze my glutes whilst I’m sitting down?

Yes – it’s possible to squeeze your glutes when sitting down. This can be done by simply pressing your feet flat on the floor, engaging your core, and tensing your glutes on and off as if your flexing those glute muscles. You can even try to hold the contraction for at least five seconds – then release and repeat.  You can also sit on a stability ball or fitball at home to increase the challenge and further activate these muscles – you can even do it while watching TV! Additionally, you can try incorporating single-leg exercises such as clamshells, kickbacks, and hip raises into your routine in order to more effectively target the gluteal muscles while sitting down. Finally, always remember to practise good posture – keep your spine straight and shoulders back.


How long should I hold my glute squeeze reps?

It’s recommended that you hold each glute squeeze for at least 5-7 seconds. This allows time for the muscles to fully engage and contract.

Can I do glute squeezes while standing?

Yes, you can do glute squeezes while standing by simply engaging your core and squeezing your glutes together as hard as you can. Make sure to keep a wide stance in order to better activate those all-important bum muscles.

How many glute squeezes should I do?

It’s simple – whenever you’re engaging your glute muscles in a specific exercise, try to squeeze the glutes as much as you can and hold the contraction for at least five seconds before releasing it. This will help you get better results from your workouts.

How do I know if I’m engaging my glutes?

The best way to know if you’re engaging your glutes is by practising isolating exercises such as bridges, hip thrusts and clamshells. If you notice a contraction in your glute muscles when you perform these exercises, then you’re doing them correctly. Additionally, if you feel a burning sensation in the target area, that’s also a surefire sign of muscle activation and engagement.


I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.

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