Does Butt Clench Exercise Really Work?

If you spend hours a day sitting still, your butt is likely to take a snooze. You might be thinking of doing butt clenches to wake it up or strengthen the glutes, but is it really working as many suggest? In this blog, we will give you the answer as well as some other alternative exercises.

Does the Butt Clench Exercise Really Work?

The name “butt clench” says it all. The exercise is quite simple, all you need to do is to squeeze your glutes for a few moments before releasing. However, despite its popularity and simplicity, this move alone won’t give you a bigger butt according to Jereme Schumacher, a physical therapist at San Diego-based Bespoke Treatments.

Your butt and legs might fall asleep when you spend hours sitting still at a desk or on the couch. According to Schumacher, the reason is that your arteries or nerves are pressed for long either at the lower back or buttocks. And butt clenches might not be able to help you solve it. It does not help much with alleviating or preventing based on how your legs get numb or tingling. So what exactly happens during your butt clench exercise? Probably nothing.

However, as there is no harm doing so, you can still keep doing butt clenches. Every muscle exercise counts, just don’t get your hopes for a bigger butt high.

Better Exercises You Can Do While Sitting

Don’t worry, there are still better exercises you can do to gain a bigger butt without leaving your seat. Replace your butt clenches with these 4 moves recommended by Schumacher for better results:

1. Seated Thoracic Rotation Stretch

  1. Move to the seat’s edge.
  2. While keeping a flat back, stretch your arm until it reaches your right foot.
  3. Lift your left arm up towards the ceiling and perform a torso twist to open up toward the left while the lower body remains facing forward.
  4. Hold the position while taking a few deep breaths or as long as needed before switching sides.

Tips: According to Schumacher, performing these twists promotes greater spinal motion, which alleviates nerve tension when sitting.

2. Seated Hamstring Stretch

  1. Move to your seat’s edge with your arms at your sides and back flat.
  2. Stretch your left leg straight but don’t lift its heel off the floor.
  3. Trying to touch your toes with both hands, slightly bend your left knee.
  4. Hold for a few deep breaths before switching to the opposite side.

3. Seated Figure 4 Stretch

  1. Move to your seat’s edge with your arms at your sides and back flat.
  2. With your right leg bent at 90 degrees, cross your left leg so its ankle is on your right thigh, just above your knee.
  3. Use your left hand to grasp your left ankle while the right hand holds the edge of the chair.
  4. Bend your torso forward toward the left knee while pressing through the right heel.
  5. Lean as far as possible while remaining a flat back.
  6. Before switching to the opposite side, pause for some deep breaths.

Tips: This stretch is highly recommended for those who have spent hours sitting already. According to Schumacher, it not only helps decrease muscle tension in your buttocks but also alleviates excessive tension due to prolonged sitting.

4. Chair Squats

  1. With your knees shoulder-width apart, move to the chair’s edge.
  2. Place your hands on opposite shoulders by crossing your arms.
  3. Press through the heels to stand up and then, slowly lower your butt toward the chair.
  4. Without actually sitting down, come back to standing. Try to aim for a set of 8 to 10 reps.