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    Glute Activation & Burn

    Glute Activation & Burn

    Glutes & Legs
    Intermediate
    3 routines

    Intermediate yoga-inspired glute activation and hip-opening plan blending controlled bridges, lateral work, and restorative stretches. Home-friendly; approx. 30–40 minutes.

    Routines

    Day 1 — Foundations & Openers

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

    Intermediate
    27 mins
    96 Kcal
    Hip Circles Stretch

    Hip Circles Stretch

    2 sets
    1 reps
    30s rest
    Pelvic Tilt Into Bridge

    Pelvic Tilt Into Bridge

    3 sets
    12 reps
    45s rest
    Glute Bridge Two Legs on Floor

    Glute Bridge Two Legs on Floor

    3 sets
    12 reps
    60s rest
    Side Lying Clam

    Side Lying Clam

    3 sets
    12 reps
    45s rest
    Side Lying Leg Raise

    Side Lying Leg Raise

    3 sets
    12 reps
    45s rest
    Pigeon Hip Stretch

    Pigeon Hip Stretch

    2 sets
    1 reps
    30s rest

    Day 2 — Lateral Stability & Single-Leg Control

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

    Intermediate
    34 mins
    113 Kcal
    Glute Bridge March

    Glute Bridge March

    3 sets
    12 reps
    60s rest
    Single Leg Hip Bridge (straight leg)

    Single Leg Hip Bridge (straight leg)

    3 sets
    10 reps
    60s rest
    Side Bridge Hip Abduction

    Side Bridge Hip Abduction

    3 sets
    10 reps
    60s rest
    Side Lying Hip Adduction

    Side Lying Hip Adduction

    3 sets
    12 reps
    45s rest
    Side Lying Leg Circle

    Side Lying Leg Circle

    3 sets
    10 reps
    45s rest
    Seated Glute Stretch

    Seated Glute Stretch

    2 sets
    1 reps
    30s rest
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    2 sets
    1 reps
    30s rest

    Day 3 — Flow & Burn

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

    Intermediate
    37 mins
    137 Kcal
    Straight Leg Hip Bridge

    Straight Leg Hip Bridge

    3 sets
    12 reps
    60s rest
    Single Leg Bridge with Hip Flexion

    Single Leg Bridge with Hip Flexion

    3 sets
    10 reps
    60s rest
    Single Leg Glute Bridge with Knee to Chest

    Single Leg Glute Bridge with Knee to Chest

    3 sets
    10 reps
    60s rest
    Leg Over Knee Glute Bridge

    Leg Over Knee Glute Bridge

    3 sets
    12 reps
    60s rest
    Hip Clam Shell

    Hip Clam Shell

    3 sets
    12 reps
    45s rest
    Side Lying Scissors

    Side Lying Scissors

    3 sets
    12 reps
    45s rest
    Lying Glute Stretch

    Lying Glute Stretch

    2 sets
    1 reps
    30s rest
    Back to Glutes & Legs

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