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For womenBeginnerGlutes

Glute Activation

Glute activation and hip mobility workout. Knee-friendly exercises.

  • 8 min
  • 10 movements
  • Difficulty 1–2/5
WorksLegsCore

The workout, in order

  1. Standing Leg Circles Left

    Difficulty 1/530 sec

  2. Standing Leg Circles Right

    Difficulty 1/530 sec

  3. Kick Backs

    Difficulty 1/530 sec

  4. Booty V Raise

    Difficulty 2/530 sec

  5. Fire Hydrant Kicks Left

    Difficulty 1/530 sec

  6. Fire Hydrant Kicks Right

    Difficulty 1/530 sec

  7. Prone Leg Bends

    Difficulty 1/530 sec

  8. Side to Side Squat

    Difficulty 1/530 sec

  9. Reclined Big Toe Left

    Difficulty 2/530 sec

  10. Reclined Big Toe Right

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day

Guides for this practice