Session 3: Single-Leg Foundations | Glutes & Hips Growth Blueprint

Session 3 · Activate

Single-Leg Foundations

✦ Weeks 1-2: Activate ⏱ 20 min All levels
Program progressSession 3 of 18

Today’s session: 6 moves

Illustration of Single-Leg Glute Bridge Pilates exercise, Pink Pilates Club

Single-Leg Glute Bridge

8 each side

Lie on your back with your left foot flat on the floor, knee bent. Extend your right leg toward the ceiling or hold your right knee to your chest. Exhale and press through your left heel, lifting your hips. Squeeze the working glute firmly at the top. Hold for 3 seconds. Inhale and lower with control. Complete all reps on one side before switching. If your hamstring cramps, bring your foot slightly closer to your body. Push through the heel, not the toes.

Illustration of Standing Balance with Glute Squeeze Pilates exercise, Pink Pilates Club

Standing Balance with Glute Squeeze

30 sec each side

Stand on your left leg with a soft bend in the knee. Lift your right knee to hip height. Once balanced, squeeze the glute of the standing leg firmly and hold. Breathe steadily. If you wobble, use a wall or chair for light fingertip support. The goal is to feel the standing glute working to stabilise your pelvis. Hold for 30 seconds, then switch sides.

Illustration of Donkey Kicks Pilates exercise, Pink Pilates Club

Donkey Kicks

10 each side

Start on all fours with wrists under shoulders and knees under hips. Keeping your right knee bent at 90 degrees, exhale and lift your right foot toward the ceiling. Imagine pressing the sole of your foot into the ceiling. Squeeze the glute at the top. Hold for 2 seconds. Inhale and lower with control. Tempo: 2 counts up, 2 second hold, 3 counts down. Do not arch your lower back. Keep your core engaged and your hips square.

Illustration of Inner Thigh Lifts Pilates exercise, Pink Pilates Club

Inner Thigh Lifts

12 each side

Lie on your side with your top leg bent and the foot placed flat on the floor in front of your bottom knee. Your bottom leg stays straight. Exhale and lift your bottom leg off the floor, engaging the inner thigh. Hold for 1 second at the top. Inhale and lower slowly. Tempo: 2 counts up, 1 second hold, 2 counts down. This complements glute work by strengthening the inner thigh, which supports hip stability.

Illustration of Pigeon Stretch Pilates exercise, Pink Pilates Club

Pigeon Stretch

45 sec each side

From all fours, bring your right knee forward and place it behind your right wrist. Extend your left leg straight behind you. Lower your hips toward the floor. If this is too deep, place a cushion or folded towel under your right hip. Walk your hands forward and lower your upper body over your front leg. Breathe deeply into the stretch. You should feel this in the outer hip and glute of the front leg.

Illustration of Standing Calf Raises Pilates exercise, Pink Pilates Club

Standing Calf Raises

12 reps

Stand with feet hip-width apart, hands lightly on a wall for balance. Exhale and rise up onto your toes. Squeeze your calves and glutes at the top. Hold for 1 second. Inhale and lower slowly. Tempo: 2 counts up, 1 second hold, 3 counts down. Strong calves support ankle stability, which in turn supports better glute activation during single-leg work.

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Pink Pilates Tip

Single-leg work reveals imbalances that double-leg exercises hide. Note which side feels weaker or less stable. This awareness is valuable information for your training.

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