Session 2 · Activate

Hip and Glute Connection

✦ Weeks 1-2: Activate ⏱ 20 min All levels

Program progressSession 2 of 18

Today’s session: 6 moves

Fire Hydrants

10 each side

Start on all fours with wrists under shoulders and knees under hips. Exhale and lift your right knee out to the side, keeping it bent at 90 degrees. Lift until your thigh approaches parallel to the floor. Hold for 2 seconds at the top, squeezing the outer glute. Inhale and lower with control. Complete all reps on one side before switching. Keep your hips level and your core engaged. Do not shift your weight to the opposite side.

Side-Lying Leg Lifts

12 each side

Lie on your side with your bottom arm extended under your head and your legs straight. Flex your top foot so your toes point forward, not toward the ceiling. Exhale and lift your top leg to hip height. Hold for 1 second. Inhale and lower slowly. Tempo: 2 counts up, 1 second hold, 3 counts down. Keep your body in a straight line. Do not let your top hip roll forward or backward.

Prone Hip Extension

10 each side

Lie face down with your forehead resting on your hands. Exhale and lift your right leg a few centimetres off the floor, keeping your leg straight and your hip bone pressed into the mat. Squeeze the glute firmly at the top. Hold for 3 seconds. Inhale and lower. The range of motion is very small. If your lower back tightens, you are lifting too high. Focus entirely on the glute contraction, not the height of the lift.

Glute Bridge March

8 each leg

Lift into a glute bridge and hold the top position with hips high and glutes squeezed. Keeping your hips level, exhale and slowly lift your right foot off the floor, bringing your knee toward your chest. Inhale and place it back. Exhale and repeat on the left. Your hips should not dip or rotate at all. This challenges your glutes and core to stabilise while one leg moves. Go slowly and prioritise hip stability over speed.

Figure Four Stretch

45 sec each side

Lie on your back and cross your right ankle over your left knee. Gently draw your left knee toward your chest, threading your hands behind your left thigh. Keep your head and shoulders relaxed on the mat. Breathe deeply and let the stretch open your outer hip and glute. If you cannot reach your thigh, use a towel or strap looped around your leg.

Cat-Cow with Glute Focus

10 reps

Start on all fours. Inhale into Cow position: drop your belly gently, lift your chest, and consciously squeeze your glutes as you extend your spine. Exhale into Cat position: round your spine, tuck your chin, and release the glute squeeze. The glute engagement in Cow is the focus here. Each cycle should take about 5 seconds. Breathe steadily and move with intention.

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Pink Pilates Tip

Notice which side feels stronger during single-leg work. Most people have a dominant side. This program will help balance both sides over time.

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Session 2: Hip and Glute Connection | Glutes & Hips Growth Blueprint