Standing Glutes Series

The Standing Glutes Series targets the gluteal muscles through single-leg movements that also challenge balance and core stability. Exercises like Arabesques, Glute Presses, Deadlifts, and Warrior 3 target the same muscle group but differ in name, origin, and style—making this Series perfect for fusion formats.

Movements can be performed at the barre or center floor, with props like resistance bands or gliders added for intensity. It’s one of the most versatile Series, with exercises that easily layer into strength, yoga, or barre-based combinations.

💡 Framework Tip: Use this Series to activate the posterior chain while training balance and core control.

Standing Glutes 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.

Standing Glutes Choreo

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Standing Side Thigh Series
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Standing Hip Series