.png)
To Squeeze or Not to Squeeze? đ€ Glutes in Backbends & What the Science Actually Says đ§Ź
- Jul 13
- 4 min read
Read along & watch the videos to get the most from this blog đđœ
If you have spent any time in yoga classes, you have probably heard a teacher say, âSqueeze your glutes,â (or some mimicking Iyengar say engage your buttocks) just as you prepare for a backbend. Some students feel immediate relief and stability by squeezing. Others find the cue confusing, restrictive, or even counterproductive. Online discussions and teacher trainings often present strong opinions on both sides. Is glute engagement in BACKBEND helpful, harmful, or somewhere in between? đ€
This blog takes a closer look at the biomechanics involved, examines common myths â, and offers a balanced perspective so you can make informed choices in your own practice or teaching.
Why Pelvic Position Matters in Backbends
Many people live with a slight anterior pelvic tilt (a forward rotation of the pelvis, often described as the front of the pelvis dropping while the lower back arches more than usual). This pattern is common the experts tell us due to prolonged sitting, tight hip flexors, and relatively weaker glute and core muscles. When the pelvis sits in this forward position, the lumbar spine (lower back) tends to increase its natural inward curve, known as lumbar lordosis. As explained in the video đđœ.
In a backbend, this starting position matters. If the pelvis is already rolled forward and you then extend the spine, the movement can create extra compression on the small facet joints at the back of the spine and bring the spinous processes (the bony projections you can feel along your spine - red on my model in the video) closer together. In some cases, this is what students describe as a pinching or âkissingâ đsensation in the lower back.
The goal in most backbends is a controlled backbend (spinal extension) with the pelvis in a position that allows the lumbar spine to lengthen and extend without excessive stress. This is where the glute muscles, particularly the gluteus maximus, come into the conversation.
The Case for Gentle Glute Engagement
The gluteus maximus is the largest muscle in the backside. One of its primary actions is hip extension (image above). When it contracts, it can also encourage a posterior pelvic tilt (the opposite of anterior pelvic tilt), drawing the tailbone downward đđœ and the pubic bone slightly upward. This action can help âresetâ the pelvis toward a more neutral alignment before or during a backbend.
For students who already carry an anterior pelvic tilt (like me), this adjustment can reduce the amount of compensatory arching the lower back has to perform. The result is often a more even distribution of effort through the spine and a greater sense of stability in what you are doing. Many students with a history of low-back pain, especially when lying facing down, report that a "squeezing the glute" cue makes poses such as Sphinx or Cobra more comfortable rather than painful.
There is also a connection to the sacroiliac (SI) joint, the joint between the sacrum and the pelvic bones. Engagement of the gluteus maximus and surrounding muscles can contribute to what is called force closure: a gentle, muscular compression that helps stabilise the SI joint during movement. Rather than allowing the pelvis to collapse into an uncontrolled forward tilt, the glutes can provide a supportive âanchor.â
In backbends where the pelvis is lifted off the floor (such as Wheel pose or Bridge), ground reaction forces travelling up through the feet often recruit the posterior chain muscles, including the glutes, automatically. In these poses, a conscious âsqueezeâ may not even be necessary for many practitioners, the body organises itself efficiently enough.
Analogy: Imagine the pelvis as the foundation of a small building. Before you extend the walls and roof upward (the spine in a backbend), it helps if the foundation is level and stable. Glute engagement is like making a small adjustment to the foundation so the structure above can rise safely.
Final Thoughts
The instruction to squeeze the glutes in backbends is neither a universal solution nor something to be feared. It is a contextual tool rooted in basic biomechanics: the gluteus maximus can help guide the pelvis toward a position that supports safer spinal extension for many students, particularly those with a tendency toward anterior pelvic tilt. At the same time, excessive use or "over squeezing" (as hard as that is to do) can limit mobility, create unnecessary tension, or simply be unnecessary in certain poses or bodies.
The most reliable guide remains your own experience. I have always advised students to see teaching cues as generic wisdom that doesn't apply to all. Cues are helpful when they are helpful.
So, to squeeze or not to squeeze? The answer is, of course, it depends đ«Ł. I am a huge bum squeezer, but you may not need to be. However, your body might change over time, and you now have some useful tools to help you manage your backbends. If your lower back feels heavy and crunchy in backbends, ease off, try a gentle squeeze or tuck, and then go again. If it feels better, then you are in good company. For that pose, at least, you are now a bum squeezer.
Namaskar
Zahir Akram
Exercise Physiologist and lifelong seeker.
Â
IN-PERSON TRAINING đđœ
Â
đ§ ONLINE LEARNING đđœ
more.
![Is Yoga a Religion? [Video]](https://static.wixstatic.com/media/c1de07_403e7c2368e54c4a8f7736bb1166951a~mv2.png/v1/fill/w_1460,h_816,fp_0.50_0.50,q_35,blur_30,enc_avif,quality_auto/c1de07_403e7c2368e54c4a8f7736bb1166951a~mv2.png)
![Is Yoga a Religion? [Video]](https://static.wixstatic.com/media/c1de07_403e7c2368e54c4a8f7736bb1166951a~mv2.png/v1/fill/w_880,h_492,fp_0.50_0.50,q_95,enc_avif,quality_auto/c1de07_403e7c2368e54c4a8f7736bb1166951a~mv2.png)
Comments