Session 16 · Sculpt
Sculpt: Standing Series
Today’s session: 7 moves
Banded Squat to Lateral Leg Lift
10 each sideBand above knees. Stand with feet shoulder-width apart. Lower into a squat. As you stand, lift your right leg out to the side against the band. Hold the lateral lift for 2 seconds. Return your foot to the ground. Squat again, then lift the left leg. Alternate sides for 10 reps per side. This combines maximus (squat) with medius (lateral lift) in a standing functional pattern. Exhale as you stand and lift.
Standing Kickback with Pulse
12 each side, with 5 pulses at topBand around ankles. Hold a wall for balance. Extend your right leg behind you. At the top of the extension, pulse up and down by 5 centimetres, 5 times. Then lower with control. That is one rep. Complete 12 reps per side. The pulses at peak contraction maximise maximus engagement. Exhale on each pulse. Keep your torso upright.
Curtsy Lunge to Lateral Lift
10 each sideStep your right foot behind and to the left into a curtsy lunge. As you press back to standing, sweep your right leg directly out to the side into a lateral lift. Hold for 2 seconds. Return to start. That is one rep. This flowing movement targets the maximus (lunge), medius (lateral lift), and minimus (stability) in one exercise.
Single-Leg Deadlift with Kickback
8 each sideStand on your left leg. Hinge forward, extending your right leg behind you (deadlift position). At the bottom, pause for 1 second. Stand back up. At the top, perform a glute kickback with the right leg, squeezing for 2 seconds. That is one rep. The hinge targets the maximus eccentrically, the kickback targets it concentrically. Hold a wall or chair for balance.
Banded Standing Glute Squeeze Series
3 sets of 10 sec holdsBand above knees. Stand with feet hip-width apart. Press your knees outward against the band. Squeeze both glutes as hard as possible. Hold for 10 seconds. Relax for 5 seconds. Repeat 3 times. This isometric exercise builds peak contraction strength. You should feel your entire glute complex engaging.
Standing Figure Four Stretch
30 sec each sideStand on your left leg. Cross your right ankle over your left knee. Slowly sit your hips back, lowering into the stretch. Hold a wall for balance. You should feel a deep stretch in the right glute and outer hip. Hold for 30 seconds per side. Breathe deeply.
Standing Quad Stretch
30 sec each sideStand on your left leg. Grab your right foot behind you and pull your heel toward your glute. Tuck your pelvis slightly to increase the stretch in the front of your thigh. Hold for 30 seconds per side. This releases the quads and hip flexors after all the standing work.
Pink Pilates Tip
Standing glute work is functional and challenging. It builds the kind of strength that shows up when you walk, climb, and move through your day. Notice how your posture feels after this session.
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