Standing Glute Squeeze
Standing still, the glutes squeeze hard and let go; activation for the hips with no movement at the joints.
How to do it
Setup
Standing tall, feet hip-width, arms relaxed at the sides.
Steps
- Squeeze both glutes as hard as you can.
- Hold the squeeze without tilting the pelvis or locking the knees.
- Release fully, then squeeze again.
Common mistakes
Tucking the pelvis under to fake the squeeze: keep it level. Clenching the jaw and shoulders: only the glutes work. Half squeezes: make each one full, then let go completely.
Breathing
Steady throughout; never held.
