Invisible Exercise 4: Glute Squeezes¶

Purpose: Glute activation, hip stabilization, lower back protection, posture correction

Duration: 3 × 10-second holds (60 seconds total including rest)

The Biomechanics¶

The gluteus maximus is the largest muscle in your body. It's responsible for:

Hip extension (driving leg behind you)
Hip external rotation
Stabilizing the pelvis during walking, lifting, and standing

The problem: "Gluteal amnesia"—your brain stops recruiting your glutes effectively due to:

Years of sitting (glutes compressed and inactive)
Forward work postures
Tight hip flexors that inhibit glute firing (reciprocal inhibition)

When glutes don't fire, other muscles compensate:

Glute Function	Compensating Muscle	Result
Hip extension	Erector spinae	Back pain
Hip stability	Hamstrings	Hamstring strain
Pelvic control	Lumbar extensors	Fatigue, spasm

Why This Matters for Contractors¶

Every lift, squat, step, and carry requires glute activation:

Standing up from kneeling
Lifting materials from ground
Climbing ladders and stairs
Walking with load
Maintaining upright posture

Without proper glute firing, your lower back does double duty—and eventually breaks down.

How to Do It¶

Standing Version (Primary)¶

Stand with feet hip-width apart, weight evenly distributed
Knees slightly bent (don't lock them)
Hands at sides, in pockets, or holding tools casually
Squeeze both glutes together—hard
Think: "Squeeze butt cheeks together" or "Crack a walnut between them"
Feel entire glute area tighten and lift slightly
Pelvis may tuck slightly forward (posterior pelvic tilt)—this is correct
Hold maximum contraction for 10 seconds
Breathe normally during hold
Release completely for 10-15 seconds
Repeat 2-3 times

The Critical Distinction¶

Glutes, Not Back

The most common mistake is arching your lower back instead of actually contracting your glutes. If your back arches during the squeeze, your glutes aren't doing the work.

Test: Place hand on lower back. It should stay flat or tuck slightly—NOT arch.

Form Critical Points¶

Maximum contraction: 100% effort, not casual squeeze
Entire glute: From top to bottom of buttocks
Breathe: Don't hold breath during hold
Don't arch: Lower back stays neutral or tucks slightly
Feel the lift: Glutes should feel like they're lifting upward
Symmetric: Both sides contracting equally

What It Should Feel Like¶

Deep burning/tension through entire buttocks
Feeling of glutes "lifting" or "tightening"
Possible fatigue after 10 seconds at max contraction
Slight trembling if glutes are very weak (common initially)

Should NOT feel:

Lower back arching
Hamstring cramping
Knee pain

Variations¶

Seated Version (For Truck Time)¶

Sitting in truck or on bucket
Same squeeze technique
Often feels more intense seated
Great for preventing "dead butt" from long drives

Single-Leg Version (Advanced)¶

Stand on one leg (other foot slightly off ground)
Squeeze standing leg's glute only
Much more challenging
5-8 seconds per side
Builds single-leg stability critical for ladder work

Pre-Lift Activation¶

Before lifting anything heavy
Quick 5-second max squeeze
"Wakes up" glutes before they're needed
Immediately improves lifting mechanics

When to Do It¶

Glute squeezes are completely invisible—no one can tell you're doing them.

Best times:

Standing and planning next task
Waiting for materials
During meetings or conversations
Before lifting anything heavy
After getting out of truck
At stoplights (seated version)

Recommendation: Every hour, minimum. This is the most important Invisible 8 exercise for contractors.

Troubleshooting¶

Can't feel anything in glutes

Cause: Severe glute inhibition ("amnesia")—very common
Solution 1: Start with pulsing—quick 1-second squeezes, 20 reps
Solution 2: Try single-leg glute bridges on floor first
Solution 3: Place hands on glutes for tactile feedback
Cue: "Tighten your belt from behind"
Timeline: Connection improves dramatically in 2-3 weeks

Feel it in hamstrings instead of glutes

Cause: Hamstrings compensating for non-firing glutes
Solution: Focus on "lift" sensation, not "pull back"
Check: Knees should stay over feet, not bow backward
Cue: "Squeeze cheeks together horizontally"

Lower back arches during squeeze

Cause: Using back extensors instead of glutes
Solution: Place hand on lower back to monitor—should stay flat
Fix: Actively tuck pelvis while squeezing
Cue: "Tuck tailbone under while squeezing"

Hamstrings cramp during hold

Cause: Hamstrings overworking to assist weak glutes
Solution 1: Reduce hold time to 5 seconds initially
Solution 2: Bend knees more (reduces hamstring involvement)
Hydration: Ensure adequate water and electrolytes

One side weaker than other

Reality: Very common asymmetry
Solution: Practice single-leg version, extra time on weak side
Timeline: Asymmetry typically reduces in 4-6 weeks

Bram's Experience¶

Week 1: Couldn't feel glutes at all. Thought he was squeezing, but hamstrings were doing all the work. Used hands-on-glutes technique to finally feel them engage. Could hold maybe 5 seconds before hamstrings took over.

Week 3: Breakthrough—finally felt distinct glute activation. Started doing these every hour at work. Could hold 10 seconds with clear glute burn. Still felt some hamstring, but glutes were dominant now.

Week 6: Natural, automatic. Standing around, he'd automatically do a squeeze. Glutes felt "alive" again. Could do single-leg version for 8 seconds each side. Lower back pain during standing work decreased noticeably.

Month 3: Strong, confident glute activation. Could demonstrate to crew members having similar issues. The neuromuscular connection was fully restored. Glutes fired properly during lifting, climbing, standing—no more lower back compensation.

Real-World Impact¶

"I realized I hadn't been using my glutes for years. Every lift, every squat, every time I stood up—my back and hamstrings were doing the job my glutes should have been doing. No wonder my back hurt constantly."

Specific improvements:

Lifting: "First time I consciously activated glutes before lifting a heavy beam, I felt the difference immediately. Load distributed properly—back wasn't screaming."
Standing work: "After three months of hourly glute squeezes, I could stand for hours without lower back fatigue. My glutes were finally supporting my posture."
Stairs/ladders: "Going up ladders, my glutes actually worked. Before, it was all hamstrings and lower back. Now it felt powerful and stable."

The Invisible Factor¶

Standing with hands at sides or in pockets, maybe shifting weight slightly. No one has any idea you're doing therapeutic glute activation.

At most, coworkers might notice: "Bram's posture looks better." But they'd never guess it's because he's doing hundreds of invisible glute squeezes throughout the day.

Integration¶

Glute Squeezes are the fourth of the Invisible 8 because:

Address the most common dysfunction in physical workers
Completely invisible—can be done constantly
Directly protect lower back
Build foundation for all lower body movement

Recommendation: Every hour minimum. Before every lift. This is your most important invisible exercise.

Next: Neck Retractions →

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