To effectively squeeze your glutes, perform a slight bump tuck while consciously contracting and holding your gluteal muscles.
Detailed Steps for Squeezing Glutes:
- Starting Position: Stand with your feet shoulder-width apart. You can place your hands in front of you for balance, as shown in the video.
- Bump Tuck: Perform a subtle posterior pelvic tilt, often referred to as a "bump tuck." This involves slightly tilting your pelvis backward.
- Glute Contraction: Focus on squeezing your glute muscles as hard as you can, as if trying to hold something between your butt cheeks.
- Hold: Maintain the contraction for about 10 seconds. The video emphasizes holding the squeeze to maximize muscle activation.
- Release: Slowly release the contraction and relax your glutes.
- Repetitions: Repeat this sequence for multiple repetitions, as part of a glute strengthening exercise.
By following these steps, you can effectively activate and strengthen your glute muscles.
