Glute Sets (Buttock Squeezes)
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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Why it helps
The gluteal (buttock) muscles support the hip and pelvis when you stand and walk. After surgery or a period of rest, they quickly lose strength.
Glute sets work the muscles without moving the joint, which is why they are a staple of early exercise after hip and knee replacement, alongside quad sets and ankle pumps. They are a first step toward the glute bridge.
Step-by-Step Instructions
- Lie on your back on a bed or mat with your legs straight, or with knees bent if that is more comfortable.
- Rest your arms by your sides and breathe normally.
- Squeeze your buttocks together firmly, as if holding something between them.
- Hold the squeeze for 5 seconds without holding your breath.
- Relax fully for a few seconds. Repeat 10 times.
What you’ll need Paid links
What this exercise uses, with household swaps where they work.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
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Key Form Cues
- Squeeze, don’t lift: The buttocks tighten but the hips stay on the bed.
- Breathe: Keep breathing normally through the hold.
- Relax fully: Let the muscles go completely between squeezes.
How much to do
10 squeezes held for 5 seconds, 3 times a day. Your surgical team may give you a different number after an operation.
Progression & Regression
Regression (Make It Easier)
- Hold for 2 to 3 seconds
- Squeeze gently rather than as hard as you can
- Do them lying with knees bent
Progression (Make It Harder)
- Hold for 10 seconds
- Do them standing or sitting
- Move on to the glute bridge or clamshells when cleared
Who it suits, and who should check first
Good fit for: the early weeks after hip or knee replacement, people with back pain, and anyone starting to rebuild hip strength.
Check with your clinician first if: you have had recent surgery (follow your surgical team’s protocol), or you have new hip, groin or back pain you have not had checked.
Precautions
After surgery, follow your team’s plan.
- After a hip or knee replacement, follow your surgical team’s exercise program and any hip precautions they give you.
- Keep breathing during the squeeze; do not hold your breath.
- The exercise should feel like effort in the buttocks, not pain in the hip or back.
- Stop and consult your provider if: you have increasing pain, new swelling, redness or warmth in the calf or around the wound, fever, chest pain or shortness of breath.
Frequently asked questions
Are glute sets useful after hip replacement?
Yes, they are one of the standard early exercises after hip replacement. Your surgical team will tell you how often to do them and when to progress. See exercises after hip replacement.
Can I do glute sets sitting or standing?
Yes. Once you are comfortable, you can squeeze your buttocks while sitting in a chair or standing at the counter.
How long until I can do harder glute exercises?
It depends on your surgery or condition. Many people move on to bridges and side-lying leg lifts once their clinician or surgical team says it is safe.
Video: NHS Golden Jubilee on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
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