Glute Set
Knee · Hip · Back · Also called glut set, glut sets, gluteal set, gluteal isometric
Setup
Lie flat on your back with both legs straight, or in a slight bend if more comfortable. Relax your entire lower body before beginning.
Movement
Squeeze both buttocks together as firmly as you can, as though you are trying to hold a coin between them. Hold the contraction for 5–10 seconds, then fully relax and let the muscles go completely soft.
Tip
Keep your abdomen relaxed and breathe normally during the hold — do not hold your breath. These muscles steady your pelvis every time you take a step or climb a stair, so aim for a firm squeeze rather than a long, weak one.