"To squeeze the glutes" means to tighten or contract the muscles located in your buttocks, also known as your gluteal muscles.
Full definition
Personal Trainer tips: Really focus on
squeezing the glutes at the top of the motion and move in a slow and controlled manner.
Keep your arms extended out to the side, then engage your abs and
squeeze your glutes while slowly pressing your hips up toward the ceiling.
To really work the butt and glutes, pause at the top and focus on
squeezing the glutes for 2 - 5 seconds before lowering.
For best results, avoid rounding your back all throughout the exercise and make sure to
squeeze your glutes hard at the top of the movement.
Keep your back flat during a push - up,
squeeze your glutes in a plank — and don't forget to roll your shoulders down before performing a bodyweight squat.
From there, alternate lifting your feet off the ground and
squeeze your glutes before you lift each leg to emphasize the correct movement pattern.
Keeping your hands at your sides and your core tight,
squeeze your glutes as you lift your hips off the floor as high as you can.
There, I settle in keeping my chest up with hip sinking low and breathe while alternating
between squeezing my glute and relaxing it.
Basically,
just squeeze those glutes wherever you can, every day — turn it into a mini-workout through the day: 3 sets, 15 reps — you get the picture.
Knees are going wide, and I begin to compress squeezing in and down on the dome with the 4th and 5th
metatarsals squeezing the glutes, and I pull myself down matching the angle of my spines with my shins.
Rolling the hips will put the hips into neutral, increases anterior core tension, and
squeezing the glutes locks everything in place.
b. Keeping your back straight, push your hips back until the kettlebell is between and behind your legs
then squeeze your glutes and drive your hips forward, swinging the weight overhead with straight elbows until your arms brush your ears.
COACHING KEYS: Push your chest away from the ground and
squeeze your glutes tight in the transition point at the top of your push - up.