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Day 9: Glutes & Legs is a gentle pilates workout led by Lauren Constantine on StarFit. It contains 20 exercises and lasts 22 minutes, targeting core, quads, shoulders, obliques, triceps, glutes, outer_thighs, upper_back, hips, hamstrings, lower_back, calves, spine.

Part of: The Complete Pilates Method
Day 9: Glutes & Legs workout preview — Lauren Constantine
22 minEnergy gentlecore

Day 9: Glutes & Legs

gentlePilatesLauren Constantine20 exercises

Workout Details

Duration

21:10

Energy Level

gentle

Exercises

20

Category

Pilates

Target Areas

corequadsshouldersobliquestricepsglutesouter thighsupper backhipshamstringslower backcalvesspine

What's Inside

1
Knee Hovers36s
2
Knee Hovers with Twist & Arm Extension1m 10s
3
Knee Hover Twist with Hip Pulses (Right)38s
4
Knee Hover Twist with Hip Pulses (Left)28s
5
Knee Hover Abductions32s

20 exercises · 21 min

Lauren Constantine

Lauren Constantine

Form-Focused

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Exercises in This Workout

  1. 1
    Knee Hovers
    36smedium
    corequads
  2. 2
    Knee Hovers with Twist & Arm Extension
    2 minmedium
    coreobliques
  3. 3
    Knee Hover Twist with Hip Pulses (Right)
    38shigh
    coreobliques
  4. 4
    Knee Hover Twist with Hip Pulses (Left)
    28shigh
    coreobliques
  5. 5
    Knee Hover Abductions
    32shigh
    glutesouter thighs
  6. 6
    Split Squat (Right Leg)
    2 minmedium
    quadsglutes
  7. 7
    Split Squat with Knee Opener (Right Leg)
    56shigh
    quadsglutes
  8. 8
    Split Squat Pulses & Knee Opener Hold (Right Leg)
    2 minhigh
    quadsglutes
  9. 9
    Side-Lying Clams (Left Leg)
    2 minmedium
    glutesouter thighs
  10. 10
    Side-Lying Clams with Leg Extension (Left Leg)
    2 minhigh
    glutesouter thighs
  11. 11
    Glute Bridge Articulations
    2 minlow
    gluteshamstrings
  12. 12
    Glute Bridge with Heel Lifts & Knee Openers
    2 minmedium
    glutescalves
  13. 13
    Glute Bridge Heel Lifts & Knee Openers (Layer Breakdown)
    2 minhigh
    glutescalves
  14. 14
    Glute Bridge Pulses & Heel Lift Hold
    54shigh
    glutescalves
  15. 15
    Side-Lying Clams (Right Leg)
    56smedium
    glutesouter thighs
  16. 16
    Side-Lying Clams with Leg Extension (Right Leg)
    2 minhigh
    glutesouter thighs
  17. 17
    Split Squat (Left Leg)
    2 minmedium
    quadsglutes
  18. 18
    Split Squat with Knee Opener (Left Leg)
    58shigh
    quadsglutes
  19. 19
    Split Squat Pulses & Knee Opener Hold (Left Leg)
    2 minhigh
    quadsglutes
  20. 20
    Roll-down & Hamstring Stretch
    2 minlow
    hamstringslower back

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Frequently Asked Questions

How long is Day 9: Glutes & Legs?

This workout is 22 minutes long and includes 20 exercises. It is a gentle intensity Pilates workout led by Lauren Constantine.

What body parts does this workout target?

This workout targets core, quads, shoulders, obliques, triceps, glutes.

Do I need equipment for this workout?

You will need: mat, block, band, mat, band. Some exercises can be modified to use no equipment.

Is this workout suitable for beginners?

Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.

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