Session 9 · Build
Single-Leg Power
Today’s session: 6 moves
Single-Leg Glute Bridge with Hold
10 each sideLie on your back with your left foot flat, right leg extended to the ceiling. Exhale and lift your hips, pressing through your left heel. Squeeze the glute at the top. Hold for 5 seconds. Inhale and lower for 3 counts. Complete all reps on one side before switching. The extended hold builds strength and endurance in each glute independently. If your hamstring cramps, bring your foot closer to your body.
Single-Leg Deadlift
8 each sideStand on your left leg with a soft bend in the knee. Hold a wall or chair with your left hand for balance. Exhale and hinge forward from the hips, extending your right leg behind you. Lower your torso until it is parallel to the floor (or as far as your balance allows). Squeeze the glute of the standing leg. Inhale and return to standing. Tempo: 3 counts down, 1 second pause, 2 counts up. This builds glute strength through hip hinge, a fundamental movement pattern.
Single-Leg Standing Kickback
10 each sideStand on your left leg, holding a wall for balance. Exhale and extend your right leg behind you, squeezing the glute. Hold 3 seconds at full extension. Inhale and return. Add a resistance band around the ankles for extra challenge. Tempo: 2 back, 3 hold, 2 return. The standing position forces your glute minimus to stabilise your pelvis while the maximus performs the kickback.
Curtsy Lunge
10 each sideStand with feet hip-width apart. Step your right foot behind and to the left of your left foot, as if performing a curtsy. Lower your hips until your left thigh is nearly parallel to the floor. Exhale and press through your left heel to return to standing. Squeeze the left glute at the top. This exercise targets the gluteus medius and maximus together. Keep your chest lifted and your core engaged. Use a chair for balance if needed.
Standing Single-Leg Circle
8 circles each direction, each sideStand on your left leg, holding a wall for balance. Lift your right leg in front of you. Draw small circles with your foot, moving from the hip joint. Complete 8 circles clockwise, then 8 anticlockwise. Switch legs. This challenges every stabilising muscle in the standing hip while mobilising the working hip. Circles should be about the size of a dinner plate.
Deep Squat Hold
45 sec holdStand with feet wider than hip-width, toes turned slightly out. Lower into a deep squat, sitting as low as your mobility allows. Hold the position and breathe. If your heels lift, widen your stance or place a small towel under your heels. This opens the hips and stretches the glutes and inner thighs simultaneously. A wonderful cool-down after single-leg work.
Pink Pilates Tip
Single-leg exercises are the ultimate test of glute strength and stability. Notice which leg felt weaker and give it extra attention during your warm-up activation.
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