Skip to content
For womenIntermediateGlutes

Glute Control

Glutes, side-lying kicks, and hip stability focus.

  • 12 min
  • 16 movements
  • Difficulty 1–2/5
WorksLegsCore

The workout, in order

  1. Standing Leg Circles Left

    Difficulty 1/530 sec

  2. Standing Leg Circles Right

    Difficulty 1/530 sec

  3. Butt Kicks

    Difficulty 2/530 sec

  4. Kick Backs

    Difficulty 1/530 sec

  5. Booty V Raise

    Difficulty 2/530 sec

  6. Fire Hydrant Kicks Left

    Difficulty 1/530 sec

  7. Fire Hydrant Kicks Right

    Difficulty 1/530 sec

  8. Squat with Leg Raise

    Difficulty 2/530 sec

  9. Left Side Squat to Knee Raise

    Difficulty 2/530 sec

  10. Right Side Squat to Knee Raise

    Difficulty 2/530 sec

  11. 90 Degree Squat

    Difficulty 2/530 sec

  12. Prone Leg Bends

    Difficulty 1/530 sec

  13. Prone Bent-Knee Leg Lifts

    Difficulty 2/530 sec

  14. Reclined Big Toe Left

    Difficulty 2/530 sec

  15. Reclined Big Toe Right

    Difficulty 2/530 sec

  16. Knee Rolls

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day