Core HIIT Series – Bridge & Glute Integration (Part 2: Core + Glute Stability HIIT Workout)

Your glutes don’t just need power - they need control. This glute stability HIIT workout blends mobility and balance to train your hips, core, and spine to move together smoothly. It’s a perfect session for recovery or as an activation warm-up before heavier training.

The Workout

Format:

• 40 seconds each move

• 15 seconds rest between moves

• 3 rounds total

• Rest 1 minute between rounds

Moves:

Bird Dog

Cat Cow

90/90 External Hip Rotation

Benefits of This Glute Stability HIIT Workout

• Bird Dog: Builds cross-body stability and coordination.

• Cat Cow: Improves spinal mobility and posture control.

• 90/90 External Hip Rotation: Opens tight hips and increases rotational range.

Why This Matters

Mobility and strength go hand-in-hand. Training your hips and spine through controlled movement keeps your core strong, mobile, and pain-free.

Try It Now

Move through this 10-minute glute stability HIIT workout for better control, smoother movement, and stronger hips.

Tip: Focus on slow, deliberate control — this is about precision, not speed.

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