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Tag: glute workout

Stability Ball Hamstring Curls

Let me start by saying that if you drop your hips during this exercise, it will be way less effective. More on that later, but first let’s talk about the setup. One rule of biomechanics is that the longer the lever, the more difficult the exercise. A great example of this is that pushups from […]

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Bridges with Stability Ball

Work your hamstrings and glutes with this challenging bridge variation! Bridges are known for activating and working glutes, but this version has a stabilization and hamstring component as well. By placing your feet on the stability ball, you’ll notice having to stabilize the ball right to left as you bridge up and come down. Your […]

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Single Straight Leg Lifts on Stomach

Make walking easier, especially for your hip joints, with this great glute exercise! This exercise is great for strengthening your low glutes, hamstrings and low core! When done correctly, it also stretches the front and inside of your hips. The combination of strength, stretch and core stability that you gain from this exercise makes walking […]

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Glute leg lift on the diagonal

Bonus: Work your core stabilization in this excellent glute exercise! This is a movement of the head of the femur around in the hip joint. If you wiggle and move through your hips or spine during these glute lifts you’ll miss out on major benefits! Take special notice of this and pull your abs in […]

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Woman on mat with feet on chair while another teaches

Bridges with Feet on a Bench or Chair

Work those glutes and hamstings with a little extra umph! These variations, with your feet on a wall or chair, add a little extra challenge to your bridges! You can do these with a straight back or a rolling spine, but, if you haven’t tried them before, our Pilates instructor recommends starting with the rolling […]

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Single Leg Dead Lift

Keep your thoughts positive as you try this challenging balance, hamstring and glute exercise! Do not get discouraged or frustrated with this challenging single leg exercise! Balancing exercises can be difficult and you may need to fight every second you’re in it to simply stay on your feet and not fall over! This is completely […]

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Bridges with Additional Inner Thigh

Get more out of your bridges by adding some inner thigh work! In order to do this, you will need a little ball, about 7-8 in. Make sure it has a little squish to it so you can squeeze it. This inner thigh addition can be added to any version of bridge where your knees […]

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Squats with Additional Inner Thigh Engagement

Work your whole leg when you do a squat! Adding a small ball or pillow between you knees is a great way to engage your inner thigh as an added bonus to the squats you may already be doing! Stand with your feet hip distance apart or closer and place the ball between your knees. […]

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Side-Lying Leg Lifts

Build strength in your glute, lateral leg, and hip while strengthening your core and other tiny, difficult-to-find muscles! This Pilates exercise is excellent for all levels of exercisers, from beginner to professional athlete. It is common in many a pilates mat class. It is great for building strength in your glutes, lateral leg, inner thigh, […]

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