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 42 recovery programs, typically in the phase 1 and before surgery and phase 2 stage. Each program shows how it fits alongside the other movements:
- Tarsal Tunnel Release exercise guide
- Achilles Tendon Lengthening exercise guide
- Fifth Metatarsal Fracture ORIF exercise guide
- Total Knee Arthroplasty exercise guide
- Total Knee Arthroplasty exercise guide
- Achilles Tendon Reconstruction exercise guide
- Morton's Neuroma Excision exercise guide
- Ankle ORIF (Bimalleolar) exercise guide
- Calcaneus Fracture ORIF exercise guide
- Keller Bunionectomy exercise guide
- Medial Displacement Calcaneal Osteotomy exercise guide
- Hammertoe Correction exercise guide
- …and 30 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.