Isometric gluteal squeezes

The gluteal muscles (casually called „buttocks”) are contracted in a variety of positions: with legs (knees and/or hip joints) bent or extended, supine, prone, in sitting, in kneeling, in kneeling on one knee, and in standing.

Studies showed that gluteal squeezes were as effective as glute-bridges, and gave proof for clinical and aesthetic reasons to perform them. This one-of-a-kind landmark lesson is exceptionally original and diverse. It can serve as a highly refined workout program to improve the activation of, awareness of, and integration of the gluteal muscles, and how they contribute to upright posture, hip extension, leg rotation, the stabilization of the lower back, pelvis, knees and the arches of the feet, etc.

buttockssupinepronesittingkneelingstanding gluteal_muscles_1

1

Supine, lie on your back, legs extended, feet spread apart.

Squeeze both buttocks …supine, with legs extended

Your buttocks harden up as they contract. As a result your pelvis rises up a bit.

  • Make sure you're only contracting your buttocks, and not so much your legs, and not your belly muscles.

    Squeeze your buttocks, and then relax them again. Do this a couple of times.

Squeeze both buttocks …supine, with legs extended

Your buttocks harden up as they contract. As a result your pelvis rises up a bit.

2

Supine, legs extended and firmly pressed together.

…supine, with legs joined together

Press the ankles of your feet together. Can your buttocks contract stronger in this position?

…supine, with legs joined together

Press the ankles of your feet together. Can your buttocks contract stronger in this position?

3

Supine, lie on your back, legs extended, feet spread apart.

Reference movement

…supine, with legs extended

Feel if it is different than before.

  • Switch back and forth from legs apart to legs pressed together, and squeeze your buttocks many times, until the difference becomes clear.

Reference movement

…supine, with legs extended

Feel if it is different than before.

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