Glute Squeeze: An Easy Exercise to Activate Your Glutes
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | glute squeezes, buttock squeezes |
| Works | hips, glutes |
| Type | Strength |
| Position | Seated or standing |
| Hold | 3 to 5 seconds |
| Reps | 10 to 15 |
| Sets | 1-2 |
| Sides | Both sides together |
| How often | A few times throughout the day, especially during long periods of sitting. |
| Equipment | None, chair |
| Office visibility | Low |
The glute squeeze is a strength exercise where you contract, or tighten, the muscles of your buttocks. You can do it while sitting in your chair or standing, and it requires no special equipment.
People who sit for long periods often find this movement helpful. It’s a way to activate and engage your glute muscles, which can become inactive during a typical workday at a desk.
What the glute squeeze works
This movement primarily targets your glute muscles, also known as your buttocks. By squeezing these muscles, you also engage the surrounding hip area.
How to do it
Starting position: Sit upright in your chair with your feet flat on the floor, hip-width apart. Rest your hands comfortably on your thighs.
- Without changing your posture, squeeze the muscles of your buttocks together firmly.
- Hold the contraction, focusing on using only your glute muscles.
- Slowly and completely release the squeeze.
- Rest for a moment before the next repetition.
What you should feel
You should feel a distinct tightening or sense of effort in your buttock muscles as you perform the squeeze. The feeling should be focused in your glutes. This exercise should not cause any sharp pain in your back or hips.
Common mistakes
- Holding your breath.
- Arching your lower back.
- Tilting your pelvis.
- Tensing your leg, back, or shoulder muscles.
Make it easier or harder
- Easier: Squeeze less intensely.
- Easier: Hold for a shorter duration.
- Harder: Hold the squeeze for longer.
- Harder: Perform the exercise while standing.
- Harder: Try to squeeze one side at a time.
Fitting it into a desk day
Because the glute squeeze is a very discreet movement, you can do it anytime while sitting at your desk without anyone noticing. It’s easy to fit a few repetitions in during calls, while reading emails, or between tasks to break up long periods of sitting.
Quick questions
How long should I hold a glute squeeze?
Hold the contraction firmly for three to five seconds before slowly and completely releasing it.
How many glute squeezes should I do?
You can perform ten to fifteen repetitions for one or two sets. It is an exercise you can do a few times throughout the day.
Can I do glute squeezes while standing?
Yes, performing the exercise while standing is a way to make it harder. You can also try to squeeze one side at a time.
When to see a doctor or physio
You should stop doing this exercise and consult a doctor or physical therapist if you experience certain symptoms. Pay attention to any new or worsening discomfort.
- Sharp or shooting pain in your hips, back, or down your leg.
- Numbness or tingling in your legs or feet.
Skip it or ask first if:
- You have had recent hip, pelvic, or lower back surgery.
- You have an acute injury in the hip or gluteal area.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.