Complete Lilly Sabri's 5‑exercise, 20‑rep Pilates circuit to sculpt and lift your glutes in just 7 minutes a day for 14 days.
Based on: 100 Reps to Grow Your Glutes NOT Thighs | 7 Min Pilates with Lilly Sabri by Lilly Sabri
▶ Watch the source video on YouTube
What if the reason your glutes refuse to grow has nothing to do with how hard you work — and everything to do with how your body is wired? That question stopped a lot of people in their tracks, and the answer might surprise you. Lilly Sabri, one of the most trusted Pilates and body-sculpting coaches on YouTube, built this challenge around a concept most trainers never explain: anterior chain dominance. If your thighs seem to grow every time you try to build your glutes, this is why — and this checklist is how you fix it. Being anterior chain dominant means your body naturally fires the front muscles more than the back. Every squat, every lunge, every press — your thighs take over before your glutes even wake up. You end up with legs that feel heavy and a backside that feels soft, no matter how many hours you put in. It's not laziness. It's not genetics working against you. It's a targeting problem, and it has a targeted solution. Imagine finishing a 7-minute workout and actually feeling your glutes fire — not your hamstrings, not your quads, your glutes. Imagine doing that same routine every day for 14 days and watching the shape of your body begin to shift. That's exactly what Lilly designed this 100-rep challenge to deliver. Five exercises, 20 reps each, structured in a precise sequence that keeps your glutes under tension while protecting your lower back and keeping your thighs out of the equation. Lilly doesn't just teach this — she lives it. She openly shares that she is anterior chain dominant herself and has had to work deliberately to build and lift her glutes. This workout comes from real struggle, real experimentation, and real results. Her millions of followers show up every day because her methods work for real bodies, not just camera-ready ones. This PDF checklist breaks down all five exercises with exact cues, form tips, rep counts, breathing patterns, and modification options straight from the video. You'll know exactly what to do, how to position your body, when to breathe, and how to progress as you get stronger. No guessing. No rewinding the video. No second-guessing your form mid-rep. Print it, pin it to your wall, and get to work. Your 14-day glute transformation starts with step one.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 9 more action items inside...
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