Static Glutes Contraction (Isometric)
Lying flat on the back, the glutes squeeze hard and let go without moving the legs; the lying version of the standing glute squeeze.
How to do it
Setup
Lying on the back, legs long and together, arms by the sides.
Steps
- Clench both glutes fully, the legs relaxed.
- Hold the squeeze without pressing the heels or arching the back.
- Let go completely, then squeeze again.
Common mistakes
Lifting the hips off the floor: the glutes squeeze in place. Tensing the thighs instead: keep them soft and find the glutes. Holding the breath with each squeeze: keep it flowing.
Breathing
Steady throughout; never held.
