Finding the Right Exercise Equipment
Look for something to place between your ankles. In order to perform the exercise correctly, you need to place something between your feet and ankles. The object should be small enough to fit between your ankles and offer some resistance when you press against it. However, it should not be so large that it pushes your feet apart or so dense that you cannot squeeze it. Avoid any large or heavy objects. These will likely make you perform the exercise incorrectly. A yoga block is the best choice because it is light and will provide enough resistance to make the exercise effective. A small ball is also a good choice. However, it must be smaller than eight inches (20 cm) in diameter. A pillow should be the right size and offer enough resistance. However, make sure that it has enough padding and is wide enough to keep your ankles at the required distance.
Use a yoga mat. Because you will be kneeling to perform the exercise, you will likely need some support for your knees. A yoga mat will provide some cushioning and extra stability. If the yoga mat is not cushioned enough, consider folding it under your knees.
Wear some kneepads. If a yoga mat does not offer you enough cushion, you may want to consider a pair of kneepads. These will provide your knees with more cushioning and support. Kneepads with flat bottoms may be a good choice for this exercise because they will provide extra stability. Try to avoid wearing rounded knee pads. They will make it harder for you to balance on your knees.
Consider using a chair or box for stability. If you are having difficulty staying balanced during the exercise, consider setting a chair or box in front of you and placing your hands on it for stability. Ideally, the chair or box should come up to about your waist. Position the chair so that your arms can touch it naturally and you do not have to stretch to reach it. Do not lean all of your weight on the box or chair. Whatever object you choose should only provide balance. The chair or box will also help you keep your upper body relaxed during the exercise.
Performing the Exercise
Kneel down. Lower yourself down onto your knees, keeping them hip-width apart. Your arms should be straight down at your side. Make sure that the tops of your feet are facing the floor. If you are feeling unbalanced as you kneel down, place a chair in front of you and rest your hands on it for support.
Place a pillow, block or ball between your ankles. Take the piece of equipment you have chosen, reach back from your kneeling position, and place it between your feet. You will want to keep your feet about six to eight inches (15 to 20 cm) apart. Make sure that you do not spread your feet too wide. If you are having difficulty placing the equipment between your feet, ask someone to place it there for you.
Keep your back straight. When you kneel down it is important that you do not slouch and that you keep your back straight. However, if your hip flexors and hamstrings are tight, it may be difficult to keep your spine straight. If that is the case, try to keep your tailbone under your spine. This will help you keep your back straight. Do not overcompensate and push your pelvis forward. This can put extra strain on your lower back. Try to keep your upper body relaxed through the entire motion.
Squeeze your ankles together. Press your ankles together and flex your gluteal muscles. Take a breath in when you begin squeezing and let it go when you release your muscles. Hold the motion for about ten seconds. If you do not feel the muscles in your buttocks tighten, try widening your knees. Be sure to focus on your ankles and not just your glutes. Your arms should stay at your side or be resting on your chair or box.
Repeat the motion. Squeeze your ankles together ten times and take a thirty-second break before starting another set of ten squeezes. If you are looking to strengthen your glutes, do this exercise five times a week or incorporate them into your regular exercise routine. Start with three sets of ten squeezes and, after a few weeks, start doing three sets of twenty.
Incorporating the Exercise into Your Routine
Use the exercise as part of your warmup. Because the gluteal muscles have a tendency to be underactive, you will want to activate them before you begin working out. Performing kneeling ankle squeezes will ensure that you properly activate your glutes. In turn, this will make the muscles more engaged during strenuous workouts, enhancing your performance, and prevent you from developing any injuries. As part of your warmup, do three sets of ten kneeling ankle squeezes. After a few weeks, start doing three sets of twenty. You should always stretch and properly warmup before performing any strenuous physical activity. Kneeling ankle squeezes are a great warmup exercise for people who enjoy running, lifting, yoga or any activity that involves leg movement.
Perform the exercise at work. If you are in a time crunch and cannot get a workout in, take a few minutes and do this exercise at work. Simply kneel down, rest your hands on your chair, and begin squeezing. If you do not have anything to squeeze at work, consider bringing a pillow from home or your yoga block. You may also want to consider bringing something to pad your knees. Before you begin exercising at work, check with your supervisor to make sure that it is okay. They ask that you do any exercises or stretches during your break. If you know that you will be working out later, you may want to activate your glutes while you are at work to save time.
Try it at home. This is an easy exercise to perform in the comfort of your own home. Simply, grab a pillow or cushion and stabilize yourself with a dining room chair. If you have a yoga mat and block, consider using them as well. If you work out at home, be sure to incorporate this exercise into your warmup routine. This is a great exercise for those who do lots of walking or running.
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