Name: Playbook - Maria Teixeira - How should I be squeezing my glutes?
Uploaded: 2024-04-19T15:22:41.555Z
Duration: 2 min
Description: How should I be squeezing my glutes?

Didn’t realize that I had been doing this at times.

IsisDupuy

This is great!! I’m glad you offer guidance on which exercises do best!

Kelsea

Omg tysm i’ve been doing it all wrong😭

Jamie

The glute squeeze usually happens during lower body movements like squats, deadlifts, and RDLs. This is done at the top of the movement and can cause overextension of the spine if done incorrectly. 

Glute squeezes are great for adding an extra burn and helping with mind to muscle connection but note that your glutes aren't actually loaded by the weight when standing up straight at the top of the exercise therefore squeezing at the top of a squat will not further activate the glute muscles and help them grow. The glute muscles will take most of the load when the hips are flexed like when you’re at the bottom of the squat. There are exemptions for hip thrusts and glute bridges.


❌ Why should I avoid it for certain exercises?

If done incorrectly, it can cause your spine to go out of alignment into a posterior pelvic tilt. When this happens it increases the load on the spine and can lead to injury or back pain over time.

✨ When should I use the glute squeeze?

Squeezing your glutes at the top of a hip thrust or glute bridge is fine as long as you are not overextending the spine. Do this by keeping your ribs locked down. It will keep the load in your glutes and protect your spine from overextending. 

💭 I will always note in the exercise description wether you should squeeze your glutes, other than that there is no need to.

✨ What should I do to better activate my glutes?

1. Add glute activation exercises in before your lower body workouts to help wake up the muscles you'll be using and improve mind to muscle connection. I have a highlight labeled “Glute Activation” where you can choose a routine from.

2. Avoid pushing your hips forward at the top of the exercise.

3. Keep tension in your glutes throughout the entire exercise by keeping them flexed and stopping at the top when your spine is neutral.

How should I be squeezing my glutes?

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