You don’t need heavy weights to build strong, sculpted glutes. This short, impactful workout combines strength training and Pilates principles to effectively target your lower body. Created by expert trainers Marcus Martinez, CSCS, and Tara Bethune, it’s part of the new Pilates x Lift program, which focuses on building both strength and mobility through hybrid workouts.
The Pilates x Lift Approach
The Pilates x Lift program blends the precision of Pilates with the power of strength training. This approach is designed to improve muscular endurance, enhance mobility, and ultimately build muscle size and strength—all without relying solely on traditional weightlifting exercises like squats and deadlifts. This particular finisher demonstrates that philosophy perfectly.
The 4-Minute Glute Burner
This workout requires no equipment and can be completed in just four minutes. It consists of two exercises, performed in two rounds, to maximize your glute engagement. For an added challenge, repeat the sequence after a minute of rest.
- Time: 4 minutes
- Equipment: None
- Benefits: Strengthens glutes, improves lower body stability
The Exercises
Skater Lunge
This dynamic exercise works your glutes while simultaneously building ankle, knee, and hip stability—a critical foundation for all lower-body movements.
- Starting Position: Begin standing in an athletic stance, with your shoulders and abs engaged and your knees slightly bent.
- The Movement: Cross your left foot behind your right foot, then powerfully push off your right leg to jump laterally. Swing your arms for momentum. Land softly on your left foot, controlling the movement. Allow your right foot to translate behind your left leg as you gather to leap laterally back to the other side.
- Duration: Continue leaping back and forth for a full minute.
Curtsy Lunge Pulse
This exercise incorporates the Pilates concept of pulsing to increase the burn and challenge your muscular endurance. The surprise is how difficult it can be to maintain your position and execute controlled movements throughout the entire work period.
- Starting Position: Stand tall.
- The Movement: Cross your right knee behind your left ankle, bending at the knee and keeping your foot a few inches off the floor. Keep your chest lifted and your eyes forward.
- The Pulse: Gently pulse, raising your hips slightly and then lowering them back down with controlled movements.
- Switch Sides: After 30 seconds, switch to your left leg, crossing it behind your right ankle and repeating the pulsing motion for another 30 seconds.
“By the time it’s done, your glutes will be cooked, no matter how strong your legs are,” says Tara Bethune, one of the workout’s creators.
Want to explore more workouts that effectively combine the benefits of Pilates and strength training for maximum results? Consider starting the full Pilates x Lift program, now available on Women’s Health+. This workout provides a taste of the unique approach and targeted results you can achieve.
