Bodyweight

Bodyweight Seated Hip Rotation To Glute Squeeze

Start strengthening your core and glutes with the Bodyweight Seated Hip Rotation to Glute Squeeze exercise. It boosts lower body strength, hip flexibility, balance, posture, and can help prevent injuries. Great for beginners.
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Bodyweight Seated Hip Rotation To Glute Squeeze instructions
Step-by-step instructions
1
Begin by sitting on the floor with your knees bent, feet flat on the ground, and hands resting lightly behind you for balance.
2
Keeping your feet on the ground, rotate your hips to one side so that one hip lightly touches or nearly touches the floor.
3
Engage your glutes - think about how your hips moved when you were sitting - and squeeze your glutes to lift your hips back to center.
4
Rotate your hips to the other side.
5
Engage your glutes again to lift your hips back to center and repeat for the programmed number of reps.
Begin by sitting on the floor with your knees bent, feet flat on the ground, and hands resting lightly behind you for balance.
Keeping your feet on the ground, rotate your hips to one side so that one hip lightly touches or nearly touches the floor.
Engage your glutes - think about how your hips moved when you were sitting - and squeeze your glutes to lift your hips back to center.
Rotate your hips to the other side.
Engage your glutes again to lift your hips back to center and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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