15 Minute Four Point Kneeling Glute & Core Series
By Olivia Griffiths
Pilates Instructor & Nutrition Coach
This 15 minute four point kneeling glute and core workout is designed to strengthen the glutes, core and lower body through slow, controlled movements that prioritise stability and muscle activation over speed. All you need is your mat, no equipment required.
Every exercise flows seamlessly into the next, keeping constant tension through the glutes whilst challenging balance, coordination and core control throughout. We start with simple stability work before progressing into more dynamic, glute-focused movements that will leave the entire lower body working hard by the end.
Instructions
Step 1
We begin with forearm taps. Staying stable through the hips and core, one hand lifts to tap the opposite forearm before returning to the floor. The goal is to minimise movement through the body whilst maintaining strong core engagement throughout. This instantly challenges balance and activates the deep stabilising muscles of the core.
Step 2
From there we add a leg extension into the forearm taps. As the hand taps across, the opposite leg extends long behind the body. This increases the stability challenge and forces the glutes and core to work together to prevent the pelvis from rocking side to side.
Step 3
Next we move into leg taps. Keeping the knee bent at ninety degrees, the leg lifts before lightly tapping back down to the mat. The focus here is on squeezing through the glute rather than relying on momentum. Small controlled movements create a surprisingly intense burn through the back of the body.
Step 4
The challenge then increases with leg taps into circles. After each lift, the knee circles through a controlled range of motion before returning to centre. This variation targets the glute medius and surrounding hip muscles whilst improving mobility and stability through the pelvis.
Step 5
We then flow into knee to elbow crunches. Drawing the knee underneath the body towards the opposite elbow creates a strong abdominal contraction before extending back out into a long line. This movement combines core strength, balance and coordination whilst continuing to engage the glutes.
Step 6
To build on this, we add an arm twist and reach. As the knee drives underneath the body, the opposite arm rotates and reaches through before opening back out. This introduces an oblique challenge and encourages rotational control through the torso whilst maintaining stability through the hips.
Step 7
Next come fire hydrants. Keeping the knee bent, the leg lifts out to the side whilst the body stays as still as possible. This movement targets the side glutes and outer hips, helping to build strength, stability and pelvic control.
Step 8
From there we move into donkey kicks. Driving the sole of the foot towards the ceiling creates a deep contraction through the glute muscles whilst encouraging strong core engagement to prevent arching through the lower back.
Step 9
To finish the series, we move into hamstring curls. Keeping the thigh lifted, the heel curls in towards the glute before extending back out. By this point the glutes are already fatigued, making this final movement a real challenge for both the hamstrings and glutes.
Workout Notes
- Move slowly through each exercise, focusing on control and quality of movement rather than rushing through the reps.
- Aim for around 10 to 12 reps, or 30 to 45 seconds, of each movement before flowing into the next, then repeat the full sequence 2 to 3 times through.
- Keep your pelvis level and your lower back long throughout, and if either starts to give, slow down and reset rather than pushing through.
- Once this feels comfortable, try pairing it with our Pilates glutes and core workout to keep building strength and stability through the lower body.