Training your glutes effectively does not always necessitate heavy lifting, as building lower-body muscle and strength can be achieved through strategic approaches that don't involve barbells or dumbbells. This principle is at the core of the new Pilates x Lift follow-along video-based workout program, designed by expert trainers Marcus Martinez, CSCS, and Tara Bethune. This program intelligently merges elements of both Pilates and traditional strength training to create hybrid workouts focused on improving muscular endurance and mobility while simultaneously building size and strength.

A standout component of the Pilates x Lift program is its glute-focused finisher, a simple yet highly effective two-move routine. This finisher combines a more traditional strength and conditioning exercise with a muscular endurance principle derived from Pilates, ensuring a profound burn in the glutes regardless of one's current leg strength, as highlighted by Bethune. The full Pilates x Lift plan, which incorporates a series of such hybrid workouts, is now available on Women's Health+.

For those looking to try a segment of this innovative approach, a 4-minute glute finisher is presented. This routine requires no equipment and is designed to burn out the lower body. The instructions are straightforward: perform two rounds of each exercise for a total of four minutes. For an increased challenge, participants can rest for one minute and then repeat the entire sequence.

The first exercise in this finisher is the Skater Lunge. To perform this, begin by standing in an athletic stance, ensuring shoulders and abs are squeezed and knees are bent. Cross your left foot behind your right foot. Push off your right leg to jump laterally, swinging your arms for momentum, and then land with control on your left foot. As you gather to leap laterally back to the other side, allow your right foot to translate behind your left leg. Continue this back-and-forth leaping motion for a full minute. Martinez emphasizes the benefit of this exercise, stating, "This is great for building ankle, knee, and hip stability."

Following the Skater Lunge is the Curtsy Lunge Pulse, an exercise that leverages a tried-and-true Pilates concept: the pulse. This move challenges participants to maintain the burn and will surprise many with its difficulty in holding position throughout the work period. To execute this, start standing, then cross your right knee behind your left ankle, bending at the joint and holding it an inch or so off the floor. Keep your chest and eyes up as you hold this position. Begin to pulse, raising up slightly and then lowering back down with controlled movements. Continue this pulsing action for 30 seconds. After the initial 30 seconds, switch sides by stepping your left knee behind your right ankle and repeat the pulsing motion on the other side for another 30 seconds.

These exercises exemplify the unique blend of Pilates and strength training that defines the Pilates x Lift program, promising maximal results in glute development, muscular endurance, and overall lower-body strength and stability. For those seeking more such workouts, the complete Pilates x Lift program is readily accessible.