@pilates.by.cat: Save this for lifted glutes 🍑✈️ After 20 years of teaching Pilates and training runway models, this is still one of my favourite equipment-free glute sequences, especially when I’m travelling. It works the glutes while also challenging your balance, deep core and control, helping create strong, lifted glutes and long, lean-looking legs. 🤍 Your standing glute stays working the entire time, creating constant tension as it stabilises your body. Meanwhile, the moving leg works through each variation and your deep abdominals help keep the pelvis steady and controlled. ✨ Leg Sweep x12 ✨ Knee Tuck x12 ✨ Arm Sweep x12 ✨ Knee Bend x12 🔥 Complete 4 rounds on each leg As you build strength, you can easily progress the sequence. Increase the reps or rounds, slow the movements down to create more time under tension, add small pulses or holds, or introduce ankle weights or a resistance band. Keep a soft bend in the standing knee, hinge forward from the hips and stay grounded through the supporting foot. Move with control and focus on keeping the work in the glutes rather than rushing through each repetition. No gym. No equipment. Just controlled movement, strong glutes and a connected core. 🤍 Save this for your next glute workout and follow for Pilates that actually works. ✨ #Pilates #GluteWorkout #PilatesAtHome #LiftedGlutes #PilatesWorkout

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Sunday 23 August 2026 11:13:27 GMT