How to Do a Booty Squeeze

  1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart..
  2. Squeeze your glutes tightly and hold for a few seconds.
  3. Release slowly and repeat.

Muscles Affected


Primary muscles: Quadriceps, glutes, shoulders

Secondary muscles:Core, calves, arms

Equipment:None

Band Reverse Plank

Proper Form And Breathing Pattern

Avoid arching your back—focus on squeezing your glutes. Exhale as you squeeze. Inhale as you release.


Sets And Reps

Do 2–3 sets of 10–15 reps.

Benefits of Booty Squeeze

  1. Strengthens and tones the triceps
  2. Activates and strengthens glutes and enhances lower body tone and stability