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Pilates

Hips-to-calves Pilates: a 30-minute lower body class with a harder option for every move

Pilates works your lower body from every side: on your back, your side, your front and standing. This class does all of them in 30 minutes, starting with the standing version of reformer footwork. Start each move at the easiest version that lets you finish the reps with good form, and make it harder when the last few reps feel easy: one leg instead of two, slower lowering, a band or a hand weight.

30 minBeginner20 movesWall, other / check instructionsAbs · Glutes · Hip flexors · Quads · Calves · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm up (about 3 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoKnees bent, feet hip-width apartHarder: Roll-up (Pilates)
  2. Standing hip CARs2 slow circles each way, each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wall; only the leg movesEasier: Hip circles on all foursHarder: 90/90 hip lift-off

Standing footwork (about 5 minutes)

  1. Bodyweight squat2 sets of 10 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoHeels down, knees over your toes. Harder: hold a dumbbell at your chestEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Slow calf raise12 slow reps
    Beginner · Calves · 3D demoHands on a wall; rise and lower over about 3 seconds each way. Harder: one leg at a timeEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  3. Wall sit2 holds of 20 to 30 s
    Beginner · 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 (about 6 minutes)

  1. Single-leg circle (Pilates one leg circle)5 circles each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoBend the bottom knee if your hamstrings are tight; small circles, pelvis stillEasier: Knee foldHarder: Corkscrew (Pilates)
  2. Pelvic tilt into bridge8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoPeel up one segment at a time, then roll downHarder: Glute bridge
  3. Single-leg glute bridge6 to 8 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoHips level. Easier: both feet down. Harder: a dumbbell on the working hipEasier: Glute bridgeHarder: Barbell hip thrust
  4. Lying adductor ball squeeze6 holds of 5 to 10 s
    Beginner · Adductors, Abs · 3D demoA ball, cushion or ring between your knees; squeeze as you breathe outHarder: Copenhagen plank

On your side (about 6 minutes)

  1. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoSwing the top leg forward and back, pelvis stillEasier: Side-lying leg raiseHarder: Side-lying leg circles (Pilates side kick series)
  2. Side-lying leg raise10 each side
    Beginner · Hip abductors, Glutes · 3D demoHeel leading, leg slightly behind your body line. Harder: a band above the kneesEasier: Lateral band walkHarder: Lateral band walk, band at the feet
  3. Side-lying inner thigh lift (Pilates side kick series)10 each side
    Beginner · Adductors, Abs · 3D demoLeave 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)

Face down (about 3 minutes)

  1. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoOn your forearms; smaller kicks if your kneecap complainsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
  2. Swimming (Pilates)2 sets of 20 s
    Intermediate · 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, one leg (about 5 minutes)

  1. Reverse lunge8 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoA hand on a chair if you need it. Harder: dumbbells at your sidesEasier: Split squatHarder: Split squat with dumbbells
  2. Wall side leg lift (standing side kick at the wall)10 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoHand on the wall; lift the leg a little to the side, slightly behind you, hips levelEasier: Standing wall-press hip abductionHarder: Lateral band walk, band at the feet
  3. Single-leg stand2 holds of 20 s each side
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on a counter. Harder: lighter touch, then hands freeEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Stretch (about 2 minutes)

  1. Supine hamstring stretch with a strap30 s each side
    Beginner · Hamstrings, Calves · 3D demoA strap or towel round your foot; a mild pull, no painEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad the knee; tuck your pelvis under firstEasier: Standing hip flexor stretch (split stance)Harder: Couch stretch
  3. Wall calf stretch (gastrocnemius)30 s each leg
    Beginner · Calves · 3D demoBack knee straight, heel downEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch

Tips

  • Twice a week counts towards the NHS strength guideline: work until you need a short rest.
  • Make one thing harder every few weeks: one leg, slower lowering, a band, then hand weights.
  • For bigger or much stronger legs, add squats, lunges or step-ups with weights on another day.
  • Sore on the outside of the hip? Never lie on that side; use a pillow between your knees, and the wall work.
  • Knee locks, gives way or swells badly? Get advice from NHS 111.
  • 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.

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Questions people ask

How long does the hips-to-calves pilates: a 30-minute lower body class with a harder option for every move take?

About 30 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. 17 of its 20 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.