Pilates
Pilates leg workout: a 25-minute mat and standing class for your thighs
On the reformer, classical classes start with footwork: pushing the carriage away with your feet. This class does the same standing up, with squats and calf raises, then works your legs from every side on the mat: leg circles and an inner-thigh squeeze on your back, the side kick series on your side, a hamstring kick face down, and lunges and a balance hold to finish. A ball, cushion or Pilates ring helps for the squeeze.
Standing footwork
- Bodyweight squat2 sets of 10 slow repsBeginner · Quads, Glutes, Hamstrings · 3D demoHeels down, knees over your toes, as deep as is comfortableEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
- Slow calf raise12 slow repsBeginner · Calves · 3D demoHands on a wall; rise and lower over about 3 seconds each wayEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
- Wall sit2 holds of 20 to 30 sBeginner · Quads, Glutes · 3D demoSlide down only as far as is comfortable, and keep breathingEasier: Straight-leg raiseHarder: Spanish squat (band squat hold)
On your back
- Single-leg circle (Pilates one leg circle)5 circles each direction, each legBeginner · Abs, Hip flexors, Adductors · 3D demoBend the bottom knee if your hamstrings are tight; small circles, pelvis stillHarder: Corkscrew (Pilates)
- Single-leg stretch (Pilates one leg stretch)8 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoHead down if your neck tires; hands behind the thigh if your knee is soreEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Lying adductor ball squeeze6 holds of 5 to 10 sBeginner · Adductors, Abs · 3D demoA ball, cushion or ring between your knees; squeeze as you breathe outHarder: Copenhagen plank
- Shoulder bridge (Pilates)3 kicks each legIntermediate · Glutes, Hamstrings, Abs · 3D demoOr the pelvic tilt into bridge, 8 slow repsEasier: 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 demoSwing the top leg forward and back, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
- Beginner · Adductors, Abs · 3D demoTop foot in front of the bottom knee; lift the bottom leg. Leave it out with pain on the outside of the hip, or after a hip replacement while your precautions lastEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
- Side-lying leg circles (Pilates side kick series)8 each direction, each sideBeginner · Hip abductors, Glutes, Abs · 3D demoSmall circlesEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
Face down
- Single-leg kick (Pilates one leg kick)6 each legBeginner · Hamstrings, Back, Glutes · 3D demoOn your forearms; smaller kicks if your kneecap complainsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
Standing
- Reverse lunge8 each sideIntermediate · Quads, Glutes, Hamstrings · 3D demoA hand on a chair if you need itEasier: Split squatHarder: Split squat with dumbbells
- Single-leg stand2 holds of 20 s each sideBeginner · Hip abductors, Calves, Glutes · 3D demoFingertips on a counterEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
Stretch
- Supine hamstring stretch with a strap30 s each sideBeginner · Hamstrings, Calves · 3D demoA strap or towel round your foot; a mild pull, no painEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
- Standing quad stretch2 holds of 20 to 30 s each sideBeginner · Quads, Hip flexors · 3D demoHand on the wall; knees together, hips forwardEasier: Side-lying quad stretch with a strapHarder: Couch stretch
Tips
- For stronger or bigger legs, add load over the weeks: deeper squats, lunges holding weights, or a heavier band.
- No leg move slims that leg: thighs get slimmer when body fat falls.
- Knee locks, gives way or swells badly? Get advice from NHS 111.
- Twice a week, alongside walking or other activity.
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 leg workout: a 25-minute mat and standing class for your thighs 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, Other / check instructions. 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. 12 of its 15 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.