40 Min Pilates Glute Shaper: Day 54 of HR12WEEK 5.0
Heather Robertson- Duration
- 40 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~203 kcal
Bodyweight Pilates-inspired glute work with a mini band warm-up: bridges, side lifts and kicks on a mat.
Day 54 of HR12WEEK 5.0 focuses on the glutes with a Pilates-inspired mix of isolating and single-sided moves. After a warm-up with a mini resistance band, two circuits of 45 seconds on and 15 off use just your bodyweight, with bridges, side leg lifts and rear kicks; ankle weights are an optional extra challenge. The video runs about 41 minutes.
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Equipment setup
Who Is It For?
People with a mat and a mini band who want a focused, low-impact glute session at home, with ankle weights as an optional extra.
Who Is It Not For?
Not ideal if you want cardio or upper body work, or if you have hip or lower back pain that flares with bridges and kicks.
Key Benefits
Isolates and shapes the glutes with unilateral Pilates-style moves that build control and strength without heavy equipment.
Things to Keep in Mind
Keep your hips level and your lower back steady in bridges and kicks, and skip the ankle weights if your hips or knees feel sore.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Bands
Used in this session
Mat
Used in this session