Jaw Squeeze
The jaw squeeze is a bodyweight facial exercise targeting the masseter muscles. It involves clenching the back teeth while smiling to isolate and strengthen the jaw muscles along the jawline.
How to do it
- Sit upright with your mouth gently closed.
- Smile broadly, keeping your lips together.
- Clench your back molars firmly together while maintaining the smile.
- Hold the squeeze for 5 seconds.
- Slowly release the clench and relax the jaw.
- Repeat for the desired number of repetitions.
Form cues
- sit tall with a neutral spine
- keep your lips gently sealed
- smile wide without showing teeth
- clench molars firmly but gently
- hold steady and breathe through your nose
Breathing: Maintain steady, rhythmic nasal breathing throughout the hold.
Common mistakes
- clenching too hard, which may cause jaw tension or discomfort
- holding your breath, which prevents relaxation
- tensing the shoulders, which leads to unnecessary strain
Muscles worked
Primary: facial muscles. Secondary: masseter.
Suggested sets & reps
Get fitter
3 sets x 10 repetitions, hold 5s, rest 30s
Lose weight
3 sets x 10 repetitions, hold 5s, rest 30s
Build muscle
4 sets x 12 repetitions, hold 8s, rest 45s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have a history of TMJ or jaw pain, check with a professional before performing this exercise.
- If you feel sharp pain in your teeth or jaw, ease off immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel pain in my jaw?
No. You should feel mild muscle engagement. If you feel sharp pain or clicking, stop immediately.
How often should I do this?
Start with 3-4 times a week to allow your jaw muscles to adapt to the new movement.
Can I do this while working?
Yes, it is a discreet exercise that can be performed while sitting at your desk.