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Exercise handout — move better, feel better.
Glute Set (Isometric Squeeze)
Simple buttock squeeze to activate glutes without loading the SI joint. Foundation exercise for glute strengthening in SI rehab.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
Dosage
2
Sets
15
Reps / Time
30 sec
Rest
3-5 sec hold
Tempo
Step-by-Step Guide
Set up
- Lie on back with legs straight, or stand
- Keep body relaxed except for glutes
- Arms at sides
Step 1 of 4
Squeeze buttock muscles together firmly
Step 2 of 4
Hold the squeeze for 3-5 seconds
Step 3 of 4
Focus on feeling both sides work equally
Step 4 of 4
Relax completely between reps
Breathing
- Breathe normally throughout
- Don't hold breath during squeeze
Form Cues
- Squeeze like holding a coin between cheeks
- Keep rest of body relaxed
- Breathe normally during hold
- Equal squeeze on both sides
Common Mistakes to Avoid
- Holding breath
- Tensing other muscles
- Not fully relaxing between reps
- Squeezing unevenly
Safety Information
Stop if causes cramping - reduce intensity.
Progressions
Increase hold time to 10 seconds
Regressions
Shorter hold time, seated position
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.