Workout Wednesday

Do you want to learn a simple, quick exercise to start your day?

Do you sit on your rear all day, every day?

Have you been told that, “You are not actively engaging your glutes?”

Dr. Stu  McGill refers to this increasing weight room trend, “gluteal amnesia.”

To wake up your gluteal muscles and help them function to their full capacity, perform a maximal glute contraction each day. In simple terms, squeeze your butt!

The specifics: Stand with a moderate to wide stance. Point your toes out slightly. Squeeze your gluteal muscles as hard as possibly for 30 seconds. Try to make fists with your hands to increase the neural drive. Perform only one (1) repetition.

To add a challenge, and move up a level, perform the Glute March.







Contreras, B. (2015). Tip: Do a Standing Glute Squeeze Every Day. T-Nation. doi: Accessed on September 10, 2017.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
This entry was posted in Core Strengthening Exercises, Daily Workout, Inspiration and tagged , , , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.