Glute Squeezes

For this exercise you are going to need a chair, bench, step, or plyo box. Start seated, feet hip distance apart, and about a foot away from whatever you are sitting on. Then, squeeze your glutes together. Squeeze like you are holding in a fart, and don’t pretend like you don’t know what that action feels like.

Glute Squeeze to Stand

Just like the glute squeezes, for this exercise you are going to need a chair, bench, step, or plyo box. Start seated, feet hip distance apart, and about a foot away from whatever you are sitting on. Start by squeezing your glutes together, then hold that muscle contraction, push through your heels, and rise up to standing.

Box/Bench Squats

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.

Sumo Jump Squats

Start standing with your feet in a wide legged stance, toes pointed out. Without shifting your weight forward, slowly sit down and back tracking your knees towards your toes. Once you feel a good stretch in your glutes, hamstrings, and inner and outer thighs, squeeze your glutes together to return to standing.

Lateral Lunges

Start standing with your feet in a wide legged stance. Without shifting your weight forward, shift to one side as you sit down and back into a single leg squat position. Once you feel a good stretch in your glutes, hamstrings, and inner and outer thighs, squeeze your glutes together to return to standing in a wide leg position.

Single Leg Deadlift/Walking Deadlift

Start with one foot flat on the ground. Keeping your hips and shoulders square, hinge at the waist pushing your hips back to stretch your glutes and hamstrings. When you feel a deep stretch, squeeze you glutes and hamstrings to return to standing on one foot. Keep your weight in your heel and lift your toe slightly on the way up to ensure safe movement and no knee pain.

Walking Lunges

Start standing with your feet together. Keeping your hips and shoulder square, lunge forward keeping your front knee behind your toe. When your glutes are stretched at the bottom of the lunge, lift your front toe and drive through your heel as you squeeze your glutes and return to standing.

Single Leg Sit-to-Stand

For this exercise you are going to need a chair, bench, step, or plyo box. Start seated, feet hip distance apart, and about a foot away from whatever you are sitting on. Extend one leg and lift it off the ground. Then brace your core and squeeze your glutes together to stand up on one foot.

Step-up

For this exercise you are going to need a chair, bench, step, or plyo box. Start standing about a foot away from your equipment. Place one foot completely on the box or bench. Keeping your toe light and your weight in your heel, squeeze your glutes and push through your heel to move up to the same plane as your foot on the box.

Glute Bridge

For this exercise you are going to need a chair, bench, step, or plyo box. Start lying on the ground about 2 feet away from your equipment. Set the arches of your feet hip distance apart on the box. Then, squeeze your glutes lifting your hips up and off the ground.

Single Leg Glute Bridge

For this exercise you are going to need a chair, bench, step, or plyo box. Start lying on the ground about 2 feet away from your equipment. Set the arches of your feet hip distance apart on the box. Lifting one leg straight into the air, squeeze your glutes lifting your hips up and off the ground. You will feel this movement all throughout your leg as you move and stabalize.