Standing Glutes Series

Orientation: Standing

The Standing Glutes & Hips Series builds strength through single-leg movements that challenge balance and stability while targeting the glutes.

Exercises vary across formats from barre and yoga to functional fitness, but all share a focus on posterior-chain activation. These movements can be performed with or without the support of a barre, chair, or other prop for stability.

Common variations include back leg lifts (arabesques or glute presses) and grounded moves like Hack Squats. This series is often placed near the end of the standing section as a burn finisher, balance challenge, or transition into deeper conditioning. While most movements are sagittal-plane, options like side-to-side arabesque taps or Shiva Squats add transverse-plane variety.

Framework Tip

This series combines well with any other standing series and can be intensified with props, cardio elements, or upper body integration.

Standing Glutes Series Exercises

  • Standing Glutes Straight Leg Arabesque Forearm Variation

    Arabesque at Barre (Forearm Variation)

    Straight leg lift

  • Standing Glutes Flat Back Foldover Arabesque

    Flat Back Fold Over Arabesque

    Arabesque with head down over folded arms on the barre.

    Note: Both feet down is a nice hamstring stretch and low back release.

  • Standing Glute Press

    Glute Press

    Knee bent at 90 degrees. Flexed foot presses up to ceiling with heel leading.

  • Standing Glutes - Box or Attitude

    Attitude

    Side leg lift (Frontal Plane) with knee bent at 90 degrees. Hips square to the front.

  • Lunges - Ski Slope Lunges with Gliding Disc Standing Glutes

    Ski Slope Lunges

    Front knee bends while back leg slides back with a straight leg. Gliding disc under back foot.

  • Cardio Glutes Skaters

    Skaters

    Step or jump to the side, cross midline with the back leg and tap down then switch.

  • Curtsy Lunges - Ski Slope Transverse with Gliding Disc

    Transverse Ski Slope Lunges

    Ski Slope Lunge on a Diagonal; Can be with or without a gliding disc. See also Curtsy Lunge Series.

  • Standing Glutes - Warrior 3

    Warrior 3

    Arms reach forward

  • Standing Glutes - Airplane

    Airplane

    Arms reach back.

  • Standing Glutes - Deadlift with Leg Lift Glutes

    Deadlifts

    Arms reach down. Deadlifts work the derrière whether both feet are down or one leg lifts into Arabesque (straight leg lift).

  • Standing Glutes Dancer's Pose

    Dancer's Pose

  • Standing Glutes, Standing Splits, Hands on Ground

    Standing Splits (Hands on Ground)

    Standing Splits with Halfway Lift

  • Standing Glutes, Standing Splits Hands to ankle

    Standing Splits (Hands on Ankle)

  • Standing Figure 4

  • Squats - Standing Figure 4 Variation Hip Hinge

    Standing Figure 4 (Hip Hinge)

  • Squats - Standing Figure 4 Variation - Hands to floor

    Figure 4 Variation (Hands to floor)

    If you can touch the floor you can progress to a crow variation.

  • Diagonal Lunge

    Diagonal Lunge

Standing Glutes Series Choreo

Featured
Toddrick Hall “Bells, Bows, Gifts, Trees”
Toddrick Hall “Bells, Bows, Gifts, Trees”

This First Position and Glutes Series totally SLEIGHS! Includes a few moves at the end that match the lyrics, like the “Nutcracker.”

Loren Gray “Queen”
Loren Gray “Queen”

This is a Yoga-Barre Fusion that focuses on hip opening, rotation and mobility. Embody what it feels like to be a Queen as you press palms overhead in Tree Pose.

Kesha “Woman”
Kesha “Woman”

Putting the ‘Tude in Attitude! This Standing Side Thigh and Glutes Series is all the motivation you need to push through the pain. 🔥

Jennifer Lopez “Good Hit”
Jennifer Lopez “Good Hit”

This Standing Glutes Series can also be done on the mat in Tabletop. It’s a versatile and inclusive Series that will torch your booty no matter what!

Spencer Lee Band “The Wolf”
Spencer Lee Band “The Wolf”

This Series blends sexy hip rotations with fierce front kicks!

Steve Wonder “Superstition”
Steve Wonder “Superstition”

This Standing Hips and Glutes Series includes hip extension and internal/ external rotation.

Coldplay “Magic”
Coldplay “Magic”

This Standing Side Thigh, Glutes and Hamstrings Series blends strength, stability and mobility into lower body work at the barre.

Meghan Trainor ft. R. City “Thank You”
Meghan Trainor ft. R. City “Thank You”

This Curtsy Lunge Series integrates Glutes and Hamstrings for a booty burn you’ll thank me for later.

George Michael “Freedom ‘90 Back to Reality Remix”
George Michael “Freedom ‘90 Back to Reality Remix”

This “Freedom” remix with “Keep Moving” by Soul II Soul will make you forget how hard you’re working. Grab your ball and get ready for a yoga-barre fusion Lunge Series with a Cardio Burst.

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Cross Lunge Series
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Cool Down Series