5 Mat Pilates Exercises for Glute Strength (No Equipment Needed)
Plus one great glute stretch!
When it comes to fitness, one of your main goals should be to build strong, healthy glutes. No, not just to have a nice, perky posterior, but because this muscle group is “the largest muscle in the body [and] strengthening our glutes allows us to move properly,” explains Coach Zha, a certified classical Pilates instructor.
The Role of Your Glutes
Comprised of three muscles, gluteus maximus, gluteus medius, and gluteus minimus, “the glutes have a central role in controlling movements of the lower extremity as well as movements of the trunk,” explains Alex Rothstein, CSCS, program coordinator and instructor for the exercise science program at New York Institute of Technology. “They are a massive muscle group that essentially connects the upper and lower halves of the body."
Related: 3 Glute-Strengthening Exercises to Try Instead of Squats
The Importance of Glute Strength
Your glutes contribute to everything from standing to walking to climbing stairs. Strong glutes also play a role in speed and power when sprinting, research in Medicine & Science in Sports & Exercise reveals. It’s not just about improving functional body movement and mobility, though, strong glutes, according to an International Journal of Sports Physical Therapy, also help ward off ACL (anterior cruciate ligament) injuries as well as hamstring strains and ankle sprains.
“Any dysfunction or weakness in this muscle group can cause issues with other areas of the body that are called upon to compensate,” Rothstein says.
An example of this is with the hamstrings, which Rothstein says is often recruited to compensate for weak glutes, which causes chronic tightness. Struggling with lower back pain? The Journal of Physical Therapy Science says weak glutes may also be to blame.
Unfortunately, weak, under-engaged glutes are super common, especially if you spend a significant amount of your day sitting. To help get your butt back in gear and start feeling better, stronger, and more balanced, Zha offers five effective mat Pilates glute exercises for strength and stability, plus one targeted post-workout glute stretch to help keep them relaxed and flexible. The best part: They’re simple enough for beginners and don’t require any special equipment—though a mat might make your exercise experience more pleasant.
Related: 6 Simple Glute Stretches to Do Every Single Day
Mat Pilates Glute Exercises
Shoulder Bridge
Grace Canaan
Lie face up with knees bent and feet flat on the floor, hip-width apart, and heels a few inches from butt.
Place arms straight down on the floor at your sides with palms placed firmly down (or under lower back for support).
On an exhale, lift your hips up, squeezing glutes and inner thighs so your body creates a straight line from knee to shoulder.
Hold here for just one to two seconds, and then lower back down to starting position.
Do 10 reps.
Single Leg Shoulder Bridge
Grace Canaan
Lie face up with knees bent and feet flat on the floor, hip-width apart, and heels a few inches from butt.
Place arms straight down on the floor at your sides with palms placed firmly down (or under lower back for support).
On an exhale lift hips up, squeezing glutes and inner thighs so your body creates a straight line from knee to shoulder.
From this bridge position, extend the right leg straight up, and then lower it back down. Repeat with the opposite leg.
Continue alternating legs, performing 10 reps per side.
Related: What to Expect When Taking a Pilates Class for the First Time, According to Instructors
Side Kick Leg Series: Front and Back
Grace Canaan
Lie down on your right side. Place your right hand under your head and left hand on the mat in front of your torso, pressing into the mat.
Adjust your positioning, if needed, to align your shoulders and tailbone with the back edge of the mat.
With both legs straight and feet stacked on top of each other, bring them to the front, bottom corner of the mat.
From here, engage your core, and lift the top (left) leg to hip height, flex foot, and kick leg forward twice.
Next, point your top foot, and kick your leg back twice. This is one set.
Repeat 10 times, then switch and repeat the set lying on your left side.
Side Kick Leg Series: Up and Down
Grace Canaan
Lie down on your right side. Place your right hand under your head and left hand on the mat in front of your torso, pressing into the mat.
Adjust your positioning, if needed, to align your shoulders and tailbone with the back edge of the mat.
With both legs straight and feet stacked on top of each other, bring them to the bottom front corner of the mat.
From here, engage your core, lift the top (left) leg to hip height
Flex the right foot, then point the right foot/toe and slowly lower the leg down, resisting gravity. This is one rep.
Repeat 10 times, then switch and repeat the set lying on your left side.
Swimming
Grace Canaan
Life facedown with arms and legs extended straight out.
Keeping your hips heavy on the mat like an anchor, lift both arms and legs up off the mat. Lift your head so that you’re looking forward (rather than straight down into the floor).
Lift your left arm and right leg at the same time just a couple of inches higher. Lower both back to initial lifted, extended position.
Lift the right arm and left leg.
Continue alternating back and forth, raising and lowering the opposite arm and leg, at a rapid pace (in a controlled flutter movement).
Repeat for 10 breaths.
Bonus Stretch: Figure 4
Grace Canaan
Lie face up on the mat with knees bent and your feet flat and hip-width apart.
Cross your right ankle over your left thigh, resting the ankle just above the left knee—your legs should form the number “four.”
Lace your fingers behind the left hamstring, gently pulling the left knee and leg toward you and deepening the stretch in your right glute and outer hip.
Hold here for 20 to 30 seconds, breathing gently and deeply, then switch sides.
Related: Stop Doing Crunches: 5 Simple Mat Pilates Exercises for Serious Core Strength
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