Warm-up
Cat-Cow Flow
120 seconds
Gently articulate your spine, linking breath with movement.
Bird-Dog
120 seconds
Maintain a stable core as you extend opposite arm and leg.
Glute Bridge Walk-outs
60 seconds
Initiate from your glutes, keeping your hips lifted and stable.
Main session
Strength Circuit: Glute Focus
3 roundsResistance Band Clamshells (per side)
12 reps
Keep your hips stacked and lead with your top knee.
0 / 12
Glute Bridges with Hold
3 seconds
Squeeze your glutes at the top, feeling the engagement.
Single-Leg Deadlift (unloaded, per side)
8 reps
Maintain a long spine, hinging from the hip without rounding.
0 / 8
Side Lying Leg Lifts (per side)
15 reps
Keep your core engaged to prevent rocking through your torso.
0 / 15
Cool-down
Figure Four Stretch (per side)
60 seconds
Gently deepen the stretch in your glute and outer hip.
Hamstring Stretch (seated)
60 seconds
Reach towards your toes with a long spine, feeling the back of your leg.
Child's Pose
60 seconds
Allow your breath to deepen, releasing tension in your back and hips.
Tags
glutesstrengthovulatorybodyweightpelvic floor