Workout Overview
This isolation-based glute sequence is divided evenly between the right and left sides, performed back-to-back with just a 10-second transition. You'll move through targeted bodyweight exercises that activate the glute max, medius, and minimus from multiple angles, helping to enhance strength, stability, and shape.
Focus and Benefits
This short but intense routine focuses on glute activation, unilateral control, and endurance. Each movement is performed for time, not reps, allowing you to focus on quality, range of motion, and deep engagement. By isolating each side, you help reduce imbalances and build better hip stability.
Equipment
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Mat
Tips & Helpful Information
- Move With Intention: Keep your core engaged and avoid rushing. Quality over speed.
- Stabilize Through the Core: Especially in movements like leg circles and rainbows, core stability supports proper glute activation.
- Form Over Everything: Keep hips square, knees aligned, and tension in the glute, not the low back or hip flexors.
Difficulty & Modifications
This workout is rated Level 3 out of 5. Beginners can reduce range of motion or take breaks as needed. Advanced participants can add ankle weights or a band for more resistance.
Workout Format
Right Side – 5 Minutes (30 seconds per movement)
- Rear Leg Raise (Up & Down)
- Rear Leg Pulse
- Donkey Kick
- Donkey Kick Pulse (Top Range)
- Fire Hydrant (Knee Out to Side)
- Rainbows
- Bridging Clamshell
- Side-Lying Leg Lift
- Side-Lying Leg Pulse (Top Range)
- Leg Circles
Left Side – 5 Minutes (30 seconds per movement)
- Rear Leg Raise (Up & Down)
- Rear Leg Pulse
- Donkey Kick
- Donkey Kick Pulse (Top Range)
- Fire Hydrant (Knee Out to Side)
- Rainbows
- Bridging Clamshell
- Side-Lying Leg Lift
- Side-Lying Leg Pulse (Top Range)
- Leg Circles