Squeezing your booty comes with some serious benefits 🍑
To perform the gluteal squeezes, participants were instructed to sit up straight and squeeze their glutes as hard as they could for five seconds before relaxing and repeating. For proper form, they were instructed to sit with their hips and knees at a right angle, knees shoulder-width apart, and the insides of their feet together.
Researchers found that those who performed gluteal squeezes increased their hip extension—or glute—strength by 16 percent compared to an 11 percent increase in those who performed glute bridges. Gluteal girth also increased in the group who performed gluteal squeezes. Both groups saw about the same amount of improvement in their single-leg bridge endurance and jump power.Bryan J. Lehecka, Ph.D., D.P.T.
, an associate professor in Wichita State University’s department of physical therapy. One is that while doing glute bridges, muscles other than your glutes—your hamstrings, for example—can do sub in and do more work. With glute squeezes, the only possible muscles thatThe second potential reason is that glute squeezes are simply more convenient, Lehecka told.
“[This is] likely because squeezes can be weaved into daily activity so easily,” he said. “They can be done on a commute, in a classroom, on the couch, in a waiting room, at work, etc.”IronStrength WorkoutGluteal function in the form of jump power, endurance, and strength are incredibly important for athletes like runners, according to Leheska.—ACL injury, low back pain, sacroiliac joint dysfunction, medial tibial stress syndrome, and more,” he said.“Good athletes use their legs,” Leheska said.
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