12 MIN BOOTY WORKOUT || Sculpting Pilates (Knee Friendly & No Squats)

Right Side Glute Series (00:21)

1. Clamshells – open and close right knee, feet lifted
2. Clamshell Pulses – double pulse before closing
3. Knee-to-Toe Taps – tap knees together, then toes
4. Knee Press Backs – knees open, heels squeezed
5. Knee Slide + Lift – right leg slides forward/back with lift
6. Forward & Back Kicks – sweep leg forward and back at hip height
7. Forward Hold + Pulses – leg held forward, toes down, small lifts

Right Glute Bridge Series (05:06)

1. Single-Leg Glute Bridge – left foot forward, press through right heel
2. Toe Taps – left knee lifted, tap toes to floor
3. Bridge Pulses – left leg extended, pulse hips up

Left Side Glute Series (07:00)

1. Clamshells – open and close left knee, feet lifted
2. Clamshell Pulses – double pulse before closing
3. Knee-to-Toe Taps – tap knees together, then toes
4. Knee Press Backs – knees open, heels squeezed
5. Knee Slide + Lift – left leg slides forward/back with lift
6. Forward & Back Kicks – sweep leg forward and back at hip height
7. Forward Hold + Pulses – leg held forward, toes down, small lifts

Left Glute Bridge Series (11:20)

1. Single-Leg Glute Bridge – right foot forward, press through left heel
2. Toe Taps – right knee lifted, tap toes to floor
3. Bridge Pulses – right leg extended, pulse hips up

Cool Down & Stretch (13:00)

1. Knees to Chest Pose – hug knees, take deep breath
2. Figure Four Stretch – right foot over left thigh
3. Figure Four Stretch – left foot over right thigh
4. Seated Breathwork – cross-legged inhale and exhale