Glute Squeezes
Gently re-engages the buttock muscles.
What it helps
Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.
How to do it
- Lie or sit comfortably.
- Squeeze your buttock muscles together.
- Hold a few seconds, then relax.
Commonly done as 2-3 sets of 10, a few times a day.
Where this appears in recovery
Glute Squeezes is part of 126 recovery programs, most often at the immediate recovery (weeks 0–2), early recovery (weeks 2–6) and immediate recovery (weeks 0–1) stages, among others. Each program shows how it fits alongside the other movements:
- ACL Revision Reconstruction exercise guide
- Tarsal Tunnel Release exercise guide
- Distal Fibula Fracture ORIF exercise guide
- Spinal Cord Stimulator Implant exercise guide
- Spinal Cord Stimulator Implant exercise guide
- Knee Arthroscopy (Diagnostic / Debridement) exercise guide
- Kyphoplasty exercise guide
- Knee Arthroscopy with Partial Meniscectomy exercise guide
- Achilles Tendon Lengthening exercise guide
- Lapidus Bunionectomy exercise guide
- PCL Reconstruction exercise guide
- Achilles Tendon Repair exercise guide
- …and 114 more
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.