Glute Activation & Burn

Prime the hips with gentle mobility, then build activation through bridges and lateral work; finish with deep opening.

1. Hip Circles Stretch

   2 sets

   1 reps

   30s rest

2. Pelvic Tilt Into Bridge

   3 sets

   12 reps

   45s rest

3. Glute Bridge Two Legs on Floor

   3 sets

   12 reps

   60s rest

4. Side Lying Clam

   3 sets

   12 reps

   45s rest

5. Side Lying Leg Raise

   3 sets

   12 reps

   45s rest

6. Pigeon Hip Stretch

   2 sets

   1 reps

   30s rest

Emphasize single-leg bridging and frontal-plane stability; conclude with glute-focused release.

1. Glute Bridge March

   3 sets

   12 reps

   60s rest

2. Single Leg Hip Bridge (straight leg)

   3 sets

   10 reps

   60s rest

3. Side Bridge Hip Abduction

   3 sets

   10 reps

   60s rest

4. Side Lying Hip Adduction

   3 sets

   12 reps

   45s rest

5. Side Lying Leg Circle

   3 sets

   10 reps

   45s rest

6. Seated Glute Stretch

   2 sets

   1 reps

   30s rest

7. Kneeling Hip Flexor Stretch

   2 sets

   1 reps

   30s rest

Chain bridge variations for a sustained burn, reinforce control, and finish with restorative lengthening.

1. Straight Leg Hip Bridge

   3 sets

   12 reps

   60s rest

2. Single Leg Bridge with Hip Flexion

   3 sets

   10 reps

   60s rest

3. Single Leg Glute Bridge with Knee to Chest

   3 sets

   10 reps

   60s rest

4. Leg Over Knee Glute Bridge

   3 sets

   12 reps

   60s rest

5. Hip Clam Shell

   3 sets

   12 reps

   45s rest

6. Side Lying Scissors

   3 sets

   12 reps

   45s rest

7. Lying Glute Stretch

   2 sets

   1 reps

   30s rest