@vibeandflow: This is how to build toned lifted glutes 🍑✨ After dancing as a ballerina and 4 years of teaching Pilates, this is still one of my favourite standing glute sequences for building strength, balance and long, lean legs. One of the biggest advantages of single-leg training is the amount of time your standing glute stays under tension. As it stabilises your pelvis, the glute remains active the entire time, helping build strength, improve control and create that lifted look. At the same time, the moving leg works the glute through a greater range of motion while your deep core (TA) stabilises the pelvis. This series is so easy to progressively overload. Increase the challenge by: ✨ Adding ankle weights ✨ Increasing the repetitions ✨ Completing more rounds ✨ Slowing the tempo to increase time under tension ✨Arabesque x 8 ✨Pulses x 8 ✨ Hamstring curls x8 ✨ Knee Tucks x8 🔥 Complete 4 rounds on each side. You’ll feel: ✨ Stronger, more lifted glutes ✨ Better balance and pelvic stability ✨ Stronger deep core ✨ Improved posture ✨ Long, lean legs Save this workout for your next glute session and follow for Pilates & Barre that actually work.🤎✨ #pilates #gluteworkout #pilatesforwomen #standingpilates #glutestrength

Lucia | Pilates & Barre

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Saturday 12 September 2026 17:51:40 GMT