Pilates
Pilates glute workout: a 25-minute mat class (with a band if you have one)
This class works all three glute muscles: the big one at the back with bridges and kicks, and the two at the side of your hip with the side kick series and standing work at a wall. It follows the Pilates glute moves, then adds the side-lying, single-leg and standing moves that worked the side glutes hardest in lab studies, with single-leg versions and a band for when the two-leg versions feel easy. If the outside of your hip is sore, lie only on the comfortable side with a pillow between your knees, skip the clams, and do the wall work instead.
On your back
- Pelvic tilt into bridge8 slow repsBeginner · Glutes, Abs, Hamstrings · 3D demoPeel up one segment at a time, squeeze your glutes at the top, then roll downHarder: Glute bridge
- Glute bridge2 sets of 12Beginner · Glutes, Hamstrings, Abs · 3D demoPush through your heels; ribs down, no arching at the topEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
- Single-leg glute bridge6 to 8 each sideIntermediate · Glutes, Hamstrings, Abs · 3D demoHips level; if your hamstring cramps, walk your foot closerEasier: Glute bridgeHarder: Barbell hip thrust
- Shoulder bridge (Pilates)3 kicks each legIntermediate · Glutes, Hamstrings, Abs · 3D demoThe harder option. Weight on your shoulder blades, not your neckEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
On your side
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoHead on your arm; swing the top leg forward and back, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
- Side-lying leg raise10 each sideBeginner · Hip abductors, Glutes · 3D demoHeel leading, leg slightly behind your body lineEasier: Lateral band walkHarder: Lateral band walk, band at the feet
- Side-lying leg circles (Pilates side kick series)8 each direction, each sideBeginner · Hip abductors, Glutes, Abs · 3D demoSmall circles from the hipEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
- Clamshell12 each sideBeginner · Hip abductors, Glutes · 3D demoFeet together; lift the top knee only as far as your pelvis stays still. A band above the knees makes it harder. Skip it if the outside of your hip is soreEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
On all fours, then face down
- Glute kickback (quadruped hip extension)10 each sideBeginner · Glutes, Hamstrings · 3D demoPad your knees; push the heel up to the ceiling without archingEasier: Glute bridgeHarder: Standing cable glute kickback
- Single-leg kick (Pilates one leg kick)6 each legBeginner · Hamstrings, Back, Glutes · 3D demoOn your forearms; kick your heel towards your seat twice, then reach the leg longEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
- Swimming (Pilates)2 sets of 20 sIntermediate · Back, Glutes, Shoulders · 3D demoSmall flutters of opposite arm and legEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
Standing
- Beginner · Hip abductors, Glutes, Abs · 3D demoHand on the wall; lift the leg a little to the side, slightly behind you, hips levelHarder: Lateral band walk, band at the feet
- Lateral band walk2 sets of 10 steps each wayBeginner · Hip abductors, Glutes, Quads · 3D demoBand above your knees, in a quarter squat; no band, just the stepsEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
- Reverse lunge8 each sideIntermediate · Quads, Glutes, Hamstrings · 3D demoStep back, front knee over your toes; a hand on a chair for balanceEasier: Split squatHarder: Split squat with dumbbells
Stretch
- Beginner · Glutes · 3D demoNever press down on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
Tips
- To grow your glutes, make it harder as you go: single-leg versions, a band, more reps until the last few are hard. For more growth, add squats, lunges or hip thrusts.
- Two or three times a week, on days that aren't back to back.
- Sore on the outside of the hip? Never lie on that side; use a pillow between your knees, and the wall work.
- Pregnant? After the first trimester, keep time flat on your back short and prop yourself up.
- Can't put weight on your leg after a fall? Call 999 or go to A&E.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the pilates glute workout: a 25-minute mat class (with a band if you have one) take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall, A band. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 11 of its 16 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.