Gluteal Squeezes – No, this isn’t what happens when an inappropriate boss pinches a co-worker’s rear, it is an exercise to strengthen the muscles near your hip. Pretend you have a hard-boiled
egg between your buttocks cheeks, then squeeze your muscles as tightly as possible for 30-second sets.

Do this for three minutes. (Yes, your buttocks will look like this when you are done (even if you are male))

Final Step – Throw away the egg when complete.

Gluteal Squeeze

Below are handy videos:

Prone Gluteal Squeeze

Pilates Glutes Squeeze