Kneeling Glutes & Hips Series

Orientation: One knee grounded, opposite leg extended

The Kneeling Glutes & Hips Series targets the glutes, hips, and pelvic floor through upright kneeling movements like hip swings, pelvic tilts, and hip circles.

It pairs naturally with Kneeling Thighs and can also be performed in kneeling lunge stances, such as a revolved lunge or upright lunge with lateral flexion toward the front leg.

Framework Tip

This series is a major thigh burner with just bodyweight, but props add variety. Use weights for hip hits to engage the upper body and obliques, place a ball between the knees to activate the adductors, or use a ball or Pilates ring to target the chest and arms.