This 45-minute Glute Stronger class combines one heavy weight (minimum 10kg), a set of dumbbells (minimum 5kg), and a Pilates ball to challenge strength, control, and muscular endurance. Expect slow, intentional movement with minimal layering, allowing you to fully focus on form, connection, and overload.

We begin with heavy, heel-elevated glute bridges to activate both glutes simultaneously, setting the foundation for the single-sided work to come. From there, we move into a short unweighted donkey kick sequence before transitioning smoothly to standing for dual dumbbell RDLs and 90/90 lunges—targeting the glutes and hamstrings while the core works to stabilise.
As we separate into single sides, expect heavy-loaded sumo squats, lateral lunges, and controlled weight shifts to place emphasis on the glute medius, hamstrings, and outer thighs. We then bring it back down to the mat to complete our donkey kick and standing sequences, leaving the glutes fully fatigued.

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!