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For women / Beginner / Glutes

Hip Sculpt Flow

Glutes and outer thighs strengthening with standing kicks.

Standing Leg Circles LeftExercise demonstration

Technique cues

  1. Place your hands on your hips, then lift your left leg with a flexed foot and move up, out, and back in a circular motion from your hip
  2. Keep your upper body steady so the movement stays controlled instead of swinging from side to side

12 movements

6 min active / ~9 min with rests

  1. Technique for Standing Leg Circles Left
  2. Technique for Standing Leg Circles Right
  3. Technique for Kick Backs
  4. Technique for Booty V Raise
  5. Technique for Fire Hydrant Kicks Left
  6. Technique for Fire Hydrant Kicks Right
  7. Technique for Squat with Leg Raise
  8. Technique for Left Side Squat to Knee Raise
  9. Technique for Right Side Squat to Knee Raise
  10. Technique for Prone Bent-Knee Leg Lifts
  11. Technique for Prone Quad Left
  12. Technique for Prone Quad Right

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

Keep your training going.

Explore a structured sequence over 30 training days.

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