Glute squeezes and glute squeeze to stand exercises help you form the correct patterns and motor control to effectively move through a squat. This exercise is the last piece of the puzzle.
Again, you are going to need a chair, bench, step, or plyo box. Start standing about a foot away from whatever you are going to sit on with your feet about hip distance apart. Slowly, sit down and back towards the bench. As soon as your glutes hit the bench, squeeze them to return to standing.
Your goal is to keep your weight in your heels, sit down and back without putting unneeded pressure on your knees, and use your glutes to move your weight through the exercise. Starting out, I would do 3-5 sets of 12-15 reps. You will use this movement as a warm-up for the entire challenge along with the glute squeeze and the glute squeeze to stands. This ensures that your glutes are firing and warmed up, ready for work. Moving forward you can use this series as a warm-up for your lower body workouts!
If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!