Prone buttocks squeeze

This exercise strengthens the buttocks muscles, which support the back and help you lift with your legs.

  • Lie flat on your stomach with your arms at your sides.
  • Slowly tighten your buttocks muscles and hold the position (not your breath) for 5 to 10 seconds. Relax slowly.
  • Repeat 8 to 12 times.
  • You may need to place a small pillow under your stomach for comfort.

Author: Shannon Erstad, MBA/MPHLast Updated: February 6, 2008
Medical Review: William M. Green, MD - Emergency Medicine
Robert B. Keller, MD - Orthopedics

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