Strength training is the way to go when trying to build muscle, especially in the legs and glutes. However, combining strength training with butt pilates moves will really help isolate and target those glute muscles directly.
With slow and control motions, these moves will leave your legs and glutes sore while testing your coordination with a few compound moves thrown in here and there. Making sure to keep your core tight at all times and breathing, grab a pair of dumbbells (or barbell) to get started with this workout.
***Scroll to the bottom of the post for the written workout and graphics.
Equipment Needed
You will need a barbell or a good pair of heavyweight and lightweight dumbbells and resistance bands. However, while resistance bands are ideal, it is not a necessity to have them. You can easily do the banded pilates exercises with no bands.
Structure of Workout
There are two groups of strength exercises focused in building mass. Each strength has three exercises. The first two exercises in each group are traditional leg exercises while the last one is a compound move, in which you may need to use a lighter weight than the first two. Followed by each strength group is a pilates group that consists of five exercises.
The strength exercises will be done twice for 8 reps each in a triset form. Do each move immediately after each other with little to no rest. Rest for 30-60 seconds after completing the first round before moving onto the second round. Once you complete the strength portion twice, move on to the pilates group.
Each pilates group will be done in a time interval style. You will perform each exercise for 55 seconds followed by 5 seconds of rest. You will do each exercise on one side before switching to the other side and repeating the same pilates exercises on that leg. Each pilates exercise will be done one time on each leg. Lastly, each pilates group will take about ten minutes to complete.
Workout Descriptions
Sumo Squat
Place your feet more than shoulder width apart and point your toes slightly outwards. Once you are in this position, squat down and bring back up using your glutes and squeezing the glutes at the top.
Front Lunge
With your legs and feet in a close stance position, push one leg forward, lowering down the leg to make that lunge form. The back leg should be mainly supported by the front of your foot and heels should be off the floor. The front foot should be flat. Using the leg that is in front of you, push back up to meet the back leg.
Static squat to reverse lunge
Squat down so that your glutes are almost aligned with your knees. In this squat position, bring one leg back to form a lunge. Bring the leg back to squat and do the same thing with the other leg while still remaining in a squat form. Remain in this static squat form as you alternate lunging the legs. Complete 8 lunges in each leg per set.
Up & over leg lift
On all fours, straighten out one leg and place it diagonally across the other while keeping the other leg bent. Once in this position, lift the straight leg and swoop it (as if making a wide half circle with the leg) to the other side until the toes touch the floor. Once your leg reaches the other side, swoop it in the same way back diagonally across the other leg once again. Keep repeating this motion on one leg for the entire time interval before doing the same thing with the other leg.
Diagonal to side leg kick
On all fours, place one bent leg over the other bent leg. Once in this position, swoop (as if making a small half circle with the leg) the leg on top to the other side, and as you reach the other side, immediately straighten out your leg to the side as if making a kicking out motion. Reverse the motion until you bring the leg back across the other leg. Continue this exercise on one leg for the entire time interval before doing the same thing with the other leg.
Scorpion leg lifts
On all fours with your arms aligned with your shoulders and your legs aligned with your hips in a bent form, raise one leg and bent it inward so that the help of your foot is facing your glutes and the knee is pointed outwards to the side. This is where the “scorpion” part of the name of exercise comes into play. Once your leg is this “scorpion” position, using your glutes, lower it down and back up. Keep lowering and bringing the leg back without losing the “scorpion” form.
Leg circles
On all fours with knees bent, lift one leg off the ground at a time. Lift one bent leg up and make a circle with the leg. As you make the circle with the leg and are rounding at the top, make sure to squeeze the glute at the top before completing the circle. Complete a full circle before reversing the circle.
Reverse Leg Lift Pulses
On all fours, keeping the legs bent, lift one leg up and pulse at the top of the exercise, squeezing the glutes at the top as you pulse.
Deadlift
Place your feet in a wide stance or a narrow stance that is about shoulder-width apart. Making your shoulders tight, grip your barbell (arms between legs), and go down to a high mid squat. Knees should be slightly bent. Keeping you core tight, use your legs and glutes to lift the barbell off the floor. Squeeze the glutes at the top of the motion and lower down with control.
Curtsy lunge
Standing up, bring one leg across behind the other leg lowering the leg and your glutes. The back leg should be supported by the front of your foot and the front foot should be flat. Then, bring the leg behind back up to meet the other leg in front. Do the same with the other leg, alternating.
Single leg deadlift to side lunge
Keeping a neutral spine, hold a dumbbell in one hand and lower down the dumbbell as you bend at the waist. At the same time as you are lowering the dumbbell, lift the opposite leg back (the side where you are not holding the dumbbell) until the lifted leg is aligned with your back and the dumbbell is almost touching the top of your foot. With control, reverse the direction of the motion. Use the leg on the floor to drag the dumbbell and waist back up and lifted leg down. Next, before the lifted leg reaches the floor, lunge your leg to the side, pushing your hips and glutes out to make the side lunge. The dumbbell should be close to the front of the side lunge at this part of the exercise. Lunge back in so both legs meet once again. Continue this whole motion for the entire number of reps in each set before switching to the other leg.
Lying leg swings
Lie on your side and prompt your arm up so that your hand holds your head for support. Swing the top leg forward and then swing it back, squeeze the glute, and swing it back forward. Continue swinging forward and backward until time is up. Repeat on the other leg.
Lying fire hydrants + triple pause
Lie on your side and prompt your arm up so that your hand holds your head for support. Clasp your legs together and bend them so that the heels of your feet are aligned with your glutes, the sides of your feet are touching, and the knees are out in front of you. Once in this position, while still keeping the legs bent at all times, split the legs by lifting the top bent leg up, then lower down. On the second round, as you lift the top bent leg, do three pauses at different heights of the lift and lower down without pausing. Continue doing one full lift followed by a triple pause lift throughout the time interval.
Clam shell
Lie on your side and prompt your arm up so that your hand holds your head for support. Clasp your legs together and bend them so that the heels of your feet are aligned with your glutes, the sides of your feet are touching, and the knees are out in front of you. Once in this position, without ever splitting the feet and using the glutes, split the knees apart by lifting the top leg as if it was opening up. Then slowly, bring the top leg back to the bottom leg to close the opening.
Outside thigh leg lifts + pulses
Lie on your side and prompt your arm up so that your hand holds your head for support. Extend your legs straight out so that your entire body (except the arm supporting your head) is aligned. Lift the top leg up until a 60-degree angle forms with your legs. Lower down with control. Make sure not to move your upper body and lift the leg using your hips. At the last 15 seconds of the interval, do small pulses at the top of the motion.
Inside thigh leg lifts + pulses
Lie on your side and prompt your arm up so that your hand holds your head for support. Extend your legs straight out so that your entire body (except the arm supporting your head) is aligned. Then, slightly move your lower leg forward while the top remains aligned with the rest of the body. Once your bottom leg is split from the top leg, lift the bottom leg using your hips and thighs. Lower down slowly. The range of motion will be small, but the burn will be felt. At the last 15 seconds of the interval, do small pulses at the top of the motion.
Pilates Strength Glute Burnout
Duration: 60 minutes
Structure: Strength: 8 reps each 2x, rest 30-60 seconds after each triset; Pilates: 55 seconds each, 5 seconds rest 1x each leg
Workout
Strength Triset 1:
Sumo squats
Front lunge
Static squat to reverse lunge
Pilates Group 1:
Up & over leg lift
Diagonal to side leg kick
Scorpion leg lifts
Leg circles
Reverse leg lift pulses
Strength Triset 2:
Deadlifts
Curtsy lunge
Single leg deadlift to side lunge
Pilates Group 2:
Lying leg swings
Lying fire hydrants + triple pause
Clam shell
Outside thigh leg lifts + pulses
Inside thigh leg lifts + pulses
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Workout apparel featured – Parcae Apparel.
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