This low-intensity exercise helps activate your glutes and other muscles in your lower backside without the addition of your inner thigh muscles, which are easily strained.
Getting in the Starting Position
Stand and spread your feet a little more than shoulder-width apart. Make sure your feet are pointing forward and make sure your knees are relaxed (but not locked).
Performing the Exercise
Alternately squeeze and release the muscles in your buttocks. Try not to use your thigh muscles as you do this and do not the change the orientation of your legs or feet. Continue this exercise for the recommended number of repetitions.
To make this exercise more challenging you can hold dumbbells and raise them as you clench your glutes. This will not improve the definition of your buttock muscles, but the rhythm of lifting weights at the same time will make this exercise more effective overall.
Do 20 repetitions of this exercise per set. Repeat until you've completed 3 sets.
In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.
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The benefits of this exercise are increased strength and flexibility in your gluteal muscles.
Potential injuries that may be incurred if this exercise is performed incorrectly are inner thigh muscle strains (although you should not be using them during this exercise, it's still possible to injure them by mistake).