Get your plan
Build Your Strongest
Body Yet
Sculpt your glutes, tone your legs and strengthen your hips — at home, on your schedule, with one compact kit.
5 Targeted Exercises
Each movement is designed to maximise glute activation and leg strength using your Pilates bar and resistance bands.
Execution
Feet shoulder-width apart, bar above shoulders, band looped around feet. Lower into squat with neutral spine — push hips back. 2–3 sec down, 1 sec up. Bar held static or slightly pressed up on rise.
Reps
3 × 10–12 reps. Hold the bottom position for 3 seconds to increase glute tension.
Tips
Weight in heels, knees track over toes — never cave inward. Squeeze glutes hard at the bottom. The band naturally increases time under tension.
Execution
Bar above shoulders, step one foot forward. Lower until both thighs are perpendicular to the floor — front knee directly over ankle. Drive up through the front foot. Complete all reps then switch legs.
Reps
3 × 6–8 reps per leg. Use the bar for balance and take it slow.
Tips
Use the bar purely for balance — not to push off. Focus on the glute and hamstring driving you upward. For an easier variation, stand near a wall instead.
Execution
Lie on your back, feet hip-width on the floor. Bar rests across your hips, foot loops on feet, bands taut. Drive hips up to form a straight line from knees to shoulders. Squeeze glutes for 1–2 sec at the top. Lower slowly and repeat.
Reps
3 × 8 reps. Focus on the squeeze at the top of each rep.
Tips
Keep your spine neutral — don't hyperextend. Press through your heels, not your toes. This move also strengthens your core and lower back.
Execution
Start in a plank position, hands directly under shoulders, bar beneath your hands, feet in the loops. Keep knees slightly bent. Extend one leg back and up, pressing the bar down with your hands. Complete reps then switch sides.
Reps
3 × 8–12 reps per side. Move slowly and with control.
Tips
Keep your head neutral and back flat. Keep your hip square — don't rotate to the side. The band resistance makes glute activation intense.
Execution
From a half-squat position (hips back, knees over ankles), pulse up and down through a small range — never fully rising. Band stays taut, bar above shoulders for support throughout.
Reps
3 × 15 pulses. Rest 60 seconds between sets.
Tips
Stay in the elevated position throughout — never lock out your knees. This maximises time under tension and deeply activates the gluteus. 15–20 pulses = 1 full set.
Your 3-Day Plan
Train 3–4 times per week. Rest at least one day between sessions.
- Squat with Bar & Bands
- Lunge
- Glute Bridge
- Donkey Kick
- Squat Pulses
- Plank Leg Raise
- Side Lunge with Band
- Hip Thrust with Bar
- Clamshell with Band
- Dead Bug
- Sumo Squat with Band
- Bulgarian Lunge
- Bridge Pulses
- Donkey Kick Pulses
- Side Walk with Band
Ready to Start?
Get the Pilates bar + resistance bands kit and begin your transformation today.
Shop the Kit →