Seated Glute Squeeze
The seated glute squeeze is an isometric bodyweight strength exercise targeting the gluteal muscles, performed while seated in a chair. It involves contracting the glutes as firmly as possible and holding the contraction to strengthen and activate the glute muscles without any external movement.
How to do it
- Sit upright in your chair with your feet flat on the floor and your back straight.
- Place your hands lightly on your thighs and engage your core.
- Squeeze both glute muscles as tightly as possible, holding the contraction for 5-10 seconds.
- Release the squeeze completely and rest briefly before initiating the next repetition.
- Repeat for the desired number of repetitions, focusing on a strong contraction with each squeeze.
Form cues
- Sit tall with your spine neutral.
- Keep your feet flat on the floor.
- Squeeze your glutes as if holding a coin.
- Maintain steady breathing while holding.
- Release tension completely between reps.
Breathing: Do not hold your breath; breathe naturally and rhythmically throughout the hold.
Common mistakes
- Holding your breath, which increases blood pressure unnecessarily.
- Arching your lower back, which shifts focus away from the glutes.
- Pushing with your feet instead of squeezing the muscles, which reduces efficiency.
- Moving your torso, which wastes energy meant for the target muscles.
Suggested sets & reps
Get fitter
3 sets × 12 reps, hold for 10 s, rest 30 s
Lose weight
3 sets × 15 reps, hold for 10 s, rest 30 s
Build muscle
4 sets × 10 reps, hold for 15 s, rest 45 s
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your hips or lower back, stop immediately and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Can I do this while working?
Yes, it is a discreet exercise perfect for office settings as it requires no movement.
Should I feel this in my lower back?
No. If you feel it in your back, focus on keeping your spine neutral and engaging your core.
How often can I perform these?
You can perform these throughout the day as a way to wake up your muscles during long periods of sitting.