Standing Glute Squeeze

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The standing glute squeeze workout is a bodyweight exercise that targets the glute muscles.

By squeezing the glutes together, this workout effectively engages and strengthens the glute muscles.

The bodyweight used in this exercise primarily focuses on the glutes, without overstating its effect on auxiliary muscles.

Overall, the standing glute squeeze workout is a simple yet effective way to engage and strengthen the glute muscles using bodyweight.

Stand with your feet shoulder-width apart and your arms relaxed at your sides.
Engage your core by pulling your belly button towards your spine.
Shift your weight onto your left foot, keeping your right foot slightly lifted off the ground.
Squeeze your glutes (the muscles in your buttocks) on your left side as tightly as possible.
Hold the squeeze for a count of two seconds.
Release the squeeze and lower your right foot back to the ground.
Repeat the exercise on the other side by shifting your weight onto your right foot and squeezing your right glute.

Stand tall with your feet hip-width apart, toes pointing forward, and engage your core by pulling your belly button towards your spine.
Shift your weight onto your left leg while keeping a slight bend in your knee, and extend your right leg straight behind you, squeezing your glute muscles to lift it as high as possible.
Focus on maintaining a neutral spine and avoid arching your back. Imagine a string pulling your head towards the ceiling to keep your posture aligned.
Hold the squeeze for a few seconds at the top, feeling the tension in your glutes, and then slowly lower your leg back down with control.
Repeat the movement on the other side, alternating legs for a set number of repetitions. Remember to breathe steadily throughout the exercise, inhaling deeply as you lift your leg and exhaling as you lower it.