Glute Sets

Glute Sets (Glute Squeezes)

Purpose: Wake up the glute muscles to support hip stability, walking mechanics, and low-back comfort.

Equipment: None.

How to do it:
1) Lie on your back or sit with legs relaxed.
2) Squeeze the buttock muscles together as if “pinching a coin.”
3) Hold, then fully relax.

Tips:
- Keep hamstrings relaxed; focus on the buttocks.
- Breathe normally (don’t hold your breath).

Dosage: 5 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Progression:
- Add bridging once cleared.
- Perform in standing to reinforce posture and walking control.

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.