This class is a strength-focused session that builds power through the glutes by working the hip in the way it was truly designed to move — not just forwards and back, but rotationally, from the inside out.
The glutes are not a single muscle with a single job. They work in layers, and to build real strength through the whole hip, we need to challenge both the external and internal rotators together. This is where most glute training falls short — focusing only on the back of the hip while leaving the deeper rotational muscles underworked. Over time this imbalance can contribute to weak or tight hips, instability in the lower back, and a pelvic floor that struggles to fully release and engage.
In this class we use a lunge position with a hip hinge to load the glutes deeply and effectively. By pressing into a prop — either toward the wall or away from it — you create subtle but powerful rotational forces through the pelvis, even without large or dramatic movement. This internal rotation and external rotation work challenges the glutes from multiple angles, helping to build strength that is balanced, functional, and transferable to how your body moves every day. The pressing action also gently encourages the pelvis to rotate, which over time helps to open the hips and create more space and ease in the pelvic floor.
This kind of strength work supports more than just the glutes. When the hip rotators are strong and well-coordinated, the lower back is better supported, the pelvis moves more freely, and the pelvic floor has a healthier environment in which to function.
You will need a wall and a yoga brick, tissue box, foam roller, or anything of similar size that gives you something to press into.
This class builds the kind of glute strength that supports your whole body — from your hips and lower back to your pelvis and pelvic floor — by training the rotational layers of the hip that so often get left behind.