Session 15: Sculpt: Full Glute Complex | Glutes & Hips Growth Blueprint

Session 15 · Sculpt

Sculpt: Full Glute Complex

✦ Weeks 5-6: Sculpt ⏱ 30 min All levels
Program progressSession 15 of 18

Today’s session: 7 moves

Illustration of Hip Thrust from Sofa Pilates exercise, Pink Pilates Club

Hip Thrust from Sofa

15 reps

Upper back on sofa edge. Feet flat, knees at 90 degrees. Band above knees for extra challenge. Exhale and drive hips up until torso is parallel. Press knees outward against the band. Squeeze glutes for 3 seconds at the top. Lower for 3 counts. The combination of hip thrust plus band engages all three glute muscles simultaneously. Keep your chin tucked and ribs down.

Illustration of Banded All Fours Complex Pilates exercise, Pink Pilates Club

Banded All Fours Complex

6 reps each side

Band above knees. On all fours, perform this sequence on one side: 1 donkey kick (2 sec hold), 1 fire hydrant (2 sec hold), 1 straight leg extension behind you (2 sec hold), 1 knee circle (full rotation). That is one rep. Complete 6 reps per side without resting. This hits the maximus, medius, and minimus in a single flowing sequence. Breathe steadily throughout.

Illustration of Single-Leg Bridge with Abduction Pilates exercise, Pink Pilates Club

Single-Leg Bridge with Abduction

8 each side

Start in a single-leg bridge position. At the top of the bridge, hold your hips high and sweep your extended leg out to the side (abduction). Return it to center. Lower your hips. That is one rep. This challenges the maximus (bridge), medius (abduction), and minimus (stability) in a single exercise. Control is essential. Go slowly.

Illustration of Standing Three-Way Leg Series Pilates exercise, Pink Pilates Club

Standing Three-Way Leg Series

8 each direction, each side

Stand on your left leg, holding a wall. With your right leg, perform 8 kickbacks, then 8 lateral lifts, then 8 curtsy taps. No rest between directions. Rest 15 seconds, then switch sides. This standing series targets all three glute muscles from different angles while challenging your balance and stability.

Illustration of Banded Glute Bridge Hold with Abduction Pilates exercise, Pink Pilates Club

Banded Glute Bridge Hold with Abduction

3 holds of 15 sec

Band above knees. Lift into a bridge. At the top, press your knees apart against the band and hold for 15 seconds. Squeeze everything: maximus for the bridge height, medius for the abduction. Breathe steadily. Lower for 5 seconds. Repeat 3 times. This is the ultimate full glute complex exercise.

Illustration of Side-Lying Inner and Outer Thigh Series Pilates exercise, Pink Pilates Club

Side-Lying Inner and Outer Thigh Series

10 reps each, each side

Lie on your side. Perform 10 top leg lifts (outer thigh and medius), then reposition and perform 10 bottom leg lifts (inner thigh). Switch sides. The combination of inner and outer thigh work supports balanced hip development and prevents muscle imbalances.

Illustration of Pigeon to Figure Four Flow Pilates exercise, Pink Pilates Club

Pigeon to Figure Four Flow

45 sec each position, each side

Start in pigeon stretch for 45 seconds. Roll onto your back and transition into figure four stretch on the same side for 45 seconds. Switch sides. Breathe deeply and let your glutes fully release. After a full complex session, this extended cool-down is essential.

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Pink Pilates Tip

Today you trained all three glute muscles in a single session. This is the complete approach that creates balanced, sculpted, functional glutes. No muscle is neglected.

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