Prone Glute Squeeze
A simple glute exercise performed lying on your stomach to improve glute awareness, build a stronger mind-muscle connection, and reinforce controlled hip extension without needing equipment.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Gluteus maximus, deep hip stabilizers, hamstrings, and trunk stabilizers.
Key Benefits
- Improves glute awareness and mind-muscle connection
- Helps teach isolated glute contraction without compensation
- Can be useful early in rehab or during warm-ups
- Requires no equipment and is easy to perform anywhere
Equipment Needed
No equipment needed.
How to Perform Prone Glute Squeeze
- Lie flat on your stomach with both legs relaxed.
- Keep your hips and pelvis still against the floor.
- Squeeze one or both glutes firmly.
- Hold the squeeze briefly without lifting the leg or arching your back too much.
- Relax and repeat with controlled contractions.
Programming Options
- 2–3 sets of 8–15 reps
- Hold each squeeze for 1–3 seconds
- Can be used in a warm-up, rehab plan, or glute-focused strength routine
Why This Exercise Works
The prone position reduces balance demands and makes it easier to focus on a clean glute contraction. That can be especially helpful for people who struggle to feel their glutes working during bridges, squats, or hip extension drills.
When to Use It
Use this exercise when you want a simple glute drill for warm-ups, early-stage rehab, low back or hip rehab progressions, or to improve glute recruitment before bigger lower-body exercises.
Frequently Asked Questions
Where should I feel this exercise most?
You should mainly feel it in the glutes. You should not feel the low back doing most of the work.
Should I lift my leg during the squeeze?
No. This variation is more about learning to contract the glutes well than creating a big visible movement.
Can I use this as part of a warm-up?
Yes. It works well before glute bridges, squats, lunges, running drills, and other lower-body exercises.
More exercises in this collection
Explore other videos in Glute Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.