Strengthen the muscles around the hips to mitigate lower back pain from anterior pelvic tilt.

Prenatal safe (Kourtney filmed this workout at 20 weeks pregnant).

Props Needed: 1 light dumbbell (Kourtney is using 5lb) and optional 1-3lb ankle weights

Level: All levels

Keep the hips strong and mobile in this quick and efficient lower body series.

Prenatal safe (Kourtney filmed this workout at 15 weeks pregnant).

Props Needed: A Pilates ball and a wall

Level: Intermediate

Kourtney's current favorite series to train the adductors and abductors as well as the deep core.

Props Needed: A bench (or chair) and optional ankle weights

Level: All levels

A full length, full throttle, glute focused series to train and mobilize every muscle and joint in the lower body.

Props Needed: 2 yoga blocks and a light and medium resistance band

Level: Advanced

Create more stretch in the glutes to achieve a greater contraction.

Props Needed: 2 yoga blocks and an (optional) ankle weight

Level: Intermediate/Advanced

A strength focused series that targets the big movers of the legs and glutes as well as the deep stabilizers in the hips.

Props Needed: A Pilates ball, a pair of 5lb weights, and a slider disk (substitute with a wash cloth on hardwood surface)

Level: Intermediate/Advanced

A "quickie" outer glute series using exercises from the classical Pilates side lying series.

Props Needed: An (optional) pair of 1-3 lb ankle weights

Level: All levels

A barre inspired lower body series designed to unleash your inner ballerina while also taking your muscles to their limit.

Props Needed: A medium and light dumbbell, a slider disk, a chair, and an (optional) set of 1-3lb ankle weights.

Level: Intermediate/Advanced

Roll through all four quads ensuring a complete release of the fascia in the front of the thighs.

Props Needed: A foam roller

Level: All levels

Give your lower body a necessary "tune up" by hydrating and rejuvenating fascial tissue.

Props Needed: A pair of massage balls (or try 2 tennis balls in a sock)
https://bit.ly/47zICtd

Level: All levels

Release the fascia of the hips including the glutes TFL, and hip flexors.

Props Needed: A foam roller

Level: All levels

Prep your lower legs and feet for a walk/run or use this series as a recovery and release when your feet need a little love and attention.

Props Needed: A pair of yoga tune up balls (or a tennis or lacrosse ball)

Level: All levels

This video introduces bilateral movement using the pelvic floor (and breath) as the ignition.

Props Needed: A Pilates ball and a massage ball (or tennis ball)

Level: All levels

A standing series to target the entire lower body, from the glutes and upper thighs down to the calves.

Props: magic circle, Pilates ball, and a single glider

Level: 2 Advanced

A ballet barre inspired lower body workout focusing on the inner thighs and glutes. Finish with a series of elevated planks.

Props Needed: Sliders and a chair

Level: Intermediate

Train the entire posterior chain especially the hamstrings, back, and butt in this advanced series using your own bodyweight.

Props Needed: None

Level: Advanced

A quick and efficient lower body burnout focusing on the glutes and the hamstrings.

Props Needed: Gliders and a medium or light band.

Level: Advanced

A short, but very spicy series to target every angle of the glutes, just using your own bodyweight.

Props Needed: Optional 1-3lb ankle weights

Level: 1 Intermediate

Revitalize and rehydrate your body while reversing the effects of hours of sitting in this 10 minute active stretching series all practiced seated.

Needed: A chair

Level: All levels

A delicious active recovery series to create more space and freedom in the hips and lower back.

Disclaimer: If you have an acute lower back injury or have recently herniated a disk etc, please consult your doctor before exercising.

Props Needed: None

Level: All levels

A spicy glute focused workout using an (optional) resistance band for extra heat.

Props Needed: A light resistance band

Level: Intermediate

A fiery series to target every muscle in the lower body - glutes, quads, inner and outer thighs, calves and the list goes on... Start standing and make your way down to the ground to finish.

Props Needed: A Pilates ball and a wall

Level: Intermediate

A short and sweet glute series that targets mostly the glute medius and minimus ie the two outer upper glute muscles that give the tush its rounded "peach" shape.

Props Needed: None

Level: Intermediate/Advanced

A (beginner friendly) lower body series to target very specific muscles of the inner and outer thighs.

Props Needed: A Pilates ring

Level: Beginner/Intermediate