Pilates for glutes: the moves, what the studies show, and how to make it harder

Pilates works all three glutes

Bridges, the side kick series, the single-leg kick and swimming all work the glutes. In a lab study, side-lying leg lifts worked the side glute at about 81% of its maximum, about twice as hard as clams.

Sources 1, 2

Muscle activity isn't growth

How hard a muscle works in one session doesn't predict how much it grows: hip thrusts worked the glutes harder than squats in a session but grew them about the same over 9 weeks.

Sources 3, 4

We found no study showing Pilates grows the glutes

In the one study that scanned the glutes, 9 inactive women did supervised Pilates twice a week for 9 months, with no comparison group, and their glutes didn't grow. One small study can't settle it, but it's all the evidence there is.

Sources 5, 6

Loaded training grows the glutes

Across 11 studies, strength training grew the biggest glute muscle by a moderate amount. Hip thrusts and squats grew it about equally, and full squats grew it more than half squats.

Sources 7, 4, 8

So make it harder over time

Single-leg versions, a band, slower lowering and heavier reformer springs make the same moves harder. In beginners, bodyweight squats made harder step by step grew the glutes as much as barbell squats.

Sources 9, 10, 11

Three glute muscles

Gluteus maximus, the big muscle at the back of the hip, straightens the hip, as in a bridge or a kick back. Gluteus medius and minimus at the side lift the leg out to the side and keep your pelvis level when you stand on one leg, and the tensor fasciae latae at the front of the hip works with them.

Source 12

The Pilates glute moves

The shoulder bridge "will strengthen your hamstrings and glutes", the side kick strengthens "the glutes, hips, abdominals, and back extensors", the single-leg kick strengthens "the back extensors, the hamstrings, and the glutes", the kneeling side kick "strengthens the torso and glutes", and swimming strengthens "the backside of the body". On the reformer, side splits "Strengthens inner thighs, legs and seat", learnt on 2 springs before 1.

Sources 1, 13

How glute work is studied

Lab studies measure muscle activity with electrodes on the skin (surface electromyography, or EMG), as a percentage of a maximal effort, or with functional magnetic resonance imaging (MRI) after a set. Both show which muscles work during a move, not how much they grow over months.

Sources 3, 12

Some Pilates moves work the side glutes hardEmerging evidence

In 21 active adults, side-lying leg lifts worked gluteus medius at 81% of its maximum, against about 40% for clams and 64% for a single-leg squat. A review of 56 studies rated single-leg bridges, side-lying lifts with the hip turned slightly in, lateral step-ups, standing side lifts against resistance and side-steps against a band among the best for the side glutes. On functional MRI in 10 adults, side-lying lifts with the hip turned out and single-leg bridges worked gluteus medius more than clams.

Sources 2, 9, 12

Pilates moves in the labEmerging evidence

In 60 women, the mat shoulder bridge worked the big glute muscle harder than a hip roll on the reformer. In four kneeling "knee stretch" positions on all fours, tucking the pelvis and rounding the back raised glute activity. Face-down swimming worked the back muscles at about half their maximum, and in reformer side splits, heavier springs made the side glute work harder while lighter springs worked the inner thigh more.

Sources 14, 15, 16, 10

Muscle activity doesn't predict growthEmerging evidence

A review explains why muscle activity measured in one session isn't a validated predictor of growth. In a trial with MRI scans, hip thrusts worked the glutes harder than squats but grew them about the same over 9 weeks. Use activity studies to choose moves that work the glutes at all, not to promise growth.

Sources 3, 4

Glute growth: we found no study showing itEmerging evidence

In the only study we found that scanned the glutes, 12 inactive women began 36 weeks of supervised studio Pilates, 55 minutes twice a week, and the 9 scanned at both ends showed no significant change in the size of gluteus maximus, medius or minimus. There was no comparison group. An earlier report from the same programme found the front abdominal muscle grew 21%. The authors suggest the moves didn't work the glutes hard enough; one small study can't tell us whether harder Pilates would.

Sources 5, 6, 17

Some hip strength, in older womenEmerging evidence

In 49 women aged 60 to 80 who finished an 18-week trial, strength in hip extension held still rose 35.5% with Pilates and 21.4% with a light resistance programme, and only Pilates beat no exercise; strength in moving hip extension didn't differ between the two programmes. Lean mass (muscle and other non-fat tissue) rose in both groups. In 14 older women, hip strength rose over 12 weeks of mat Pilates made gradually harder.

Sources 18, 19, 20

Loaded hip training grows the glutesStrong evidence

Across 11 studies, strength training grew gluteus maximus by a moderate amount. Hip thrusts and squats grew it about equally on MRI, and full squats grew it 6.7% against 2.2% for half squats in 10 weeks. Loaded side lifts grew the upper part of gluteus maximus about 10%, but medius and minimus only a little. In 13 sedentary young women, bodyweight squats made harder through 10 levels grew the glutes as much as barbell squats over 6 weeks.

Sources 7, 4, 8, 21, 11

How often

Two or three sessions a week (our editorial starting point) fits the NHS guideline of muscle-strengthening activity on at least 2 days a week. The UK Chief Medical Officers add that any strengthening activity is better than none.

Sources 22, 23

Progress the same moves

Go from two legs to one in bridges, add a band above your knees for clams and side-steps, lower more slowly, do more reps until the last few are hard, and use heavier springs on the reformer, which made the side glute work harder in side splits. Light loads build muscle when the last reps are hard.

Sources 9, 10, 24, 25

Doses for the harder moves

The staggered-stance bridge: 5 slow reps each side once a day, building to 2 sets of 5 to 10, the move page's dose, from a trial for outer hip pain. The band-resisted bridge: 2 to 3 sets of 8 to 12, stopping with 2 or 3 reps left in reserve, the move page's dose (our editorial starting point).

For bigger glutes, add loaded moves

Squats, lunges, step-ups and hip thrusts with a load you keep increasing grew the glutes in trials, and step-ups drew the highest activity in the big glute muscle in a review of 16 studies. Our guide to growing your glutes has the plan; Pilates makes a good second session or a home option.

Sources 7, 8, 26

We found no trial comparing themMixed evidence

We found no trial that compared Pilates with squats or hip thrusts for glute size. In older women, only Pilates improved hip strength held still more than no exercise did, and strength in moving hip extension didn't differ between Pilates and a light resistance programme.

Sources 27, 18

Loaded training grows themStrong evidence

Strength training with a load you keep increasing grows the glutes, with hip thrusts and squats about equal. That's the evidence our glute guide builds on.

Sources 7, 4, 8

Using both

Our suggestion: use Pilates for control, single-leg strength and side-hip work, and add squats, lunges, step-ups or hip thrusts if you want bigger glutes.

Get urgent help if

In the US, call 911 for 999, and use your doctor's urgent line or urgent care for NHS 111.

• Call 999 or go to A&E: severe hip pain after a fall or injury, not being able to walk or put weight on your leg, or tingling or loss of feeling in your hip or leg after an injury.
• Ask for an urgent GP appointment or get help from NHS 111: severe hip pain that started suddenly without a fall or injury, a hip that is swollen and feels hot, skin around the hip that has changed colour, or hip pain with a high temperature or feeling generally unwell.

Source 28

See a GP or physiotherapist if

In many areas you can refer yourself to NHS musculoskeletal (MSK) services, such as physiotherapy, without seeing a GP first.

• Hip pain is stopping you doing normal activities or affecting your sleep.
• The pain is getting worse or keeps coming back, or hasn't improved after 2 weeks of looking after it at home.
• Your hip is stiff for more than 30 minutes after waking up.

Source 28

Pain on the outside of the hip

The NHS links hip pain that may feel worse when lying on your side with bursitis. Never lie on the sore side, keep a pillow between your knees on the other side, skip clams and the inner thigh lift, and use the standing and lying presses instead, as the move pages and our Pilates for hip pain guide explain.

Source 28

Buttock pain that spreads down your leg

Buttock pain that travels down the leg with tingling or numbness may come from the back rather than the glutes: our Pilates for sciatica guide covers it and its warning signs.

In pregnancy

The NHS advises avoiding lying flat on your back for more than a few minutes in later pregnancy, and the move pages suggest keeping it short after the first trimester: prop yourself up, or use side-lying and all-fours versions. Our Pilates in pregnancy guide has the swaps.

Source 29

Worries about how your body looks

If you worry a lot about one part of your body or check mirrors often, the NHS suggests seeing a GP (body dysmorphic disorder), and the same if you worry about your weight and shape while eating very little or exercising too much. Beat's eating disorders helpline is 0808 801 0677.

Sources 30, 31

Tell the teacher

Tell the teacher about hip or back pain before a class. The NHS advises getting advice first if you have a health problem, an injury or any symptoms, and stopping straight away if you feel pain or become unwell.

Source 32

"If you feel your glutes burn, they're growing"Emerging evidence

Muscle activity in one session doesn't predict growth: hip thrusts worked the glutes harder than squats but grew them about the same. Growth comes from load you keep increasing over weeks.

Sources 3, 4

"Pilates will give you a bigger, lifted bum"Mixed evidence

We found no study showing Pilates grows the glutes; in the one scan study, 9 women's glutes didn't grow over 9 months. Loaded hip training does grow them. No exercise lifts or reshapes one area, and studies measure size, not shape.

Sources 5, 6, 7

"Clams are the best glute exercise"Emerging evidence

Side-lying leg lifts and single-leg bridges worked the side glute harder than clams in lab studies, and standing and single-leg moves ranked highly in a review of 56 studies. Clams are an easy start, not the best move.

Sources 2, 12, 9