Pilates is well known for strengthening the core muscles—but instructor Hannah Lawrence says that people underestimate the impact the practice has on other areas.
“While your core is definitely involved, some of the best strength gains I see in beginners actually show up in their glutes and legs,” says Lawrence, who’s the studio manager at Sundrop Pilates in Denver, CO.
She explains that Pilates helps people isolate and activate muscles that they might not be working—like the glutes—and strengthening these areas has a big impact on daily movement.
“Building lower-body strength helps support your hips, knees and lower back. It improves balance and makes everyday things such as climbing stairs, carrying groceries, or going for a long walk feel noticeably easier.”
She shared her three favorite lower-body exercises that she uses with almost every Pilates newcomer.
“They’re simple, need zero equipment, and set up really good movement habits right from the start,” she says.
Three lower-body strengthening Pilates exercises
“If you’re brand new, start with just two rounds and focus on moving slowly with good form,” says Lawrence.
“These moves might look basic, but they’re surprisingly effective when you pay attention to the details.”
- Shoulder bridge
- Side-lying leg lift
- Inner thigh lift
1. Shoulder bridge
Sets: 2-3 Reps: 8-12 Rest: 30-45sec
How to do it:
- Lie on your back with your knees bent and your feet flat on the mat, about hip-width apart. Keep your arms relaxed by your sides.
- Inhale, then exhale and press through your feet.
- Lift your hips off the mat until your body forms a straight line from your shoulders to your knees.
- Pause, squeeze your glutes, then slowly lower the hips.
Targets: Glutes, hamstrings, core and pelvic floor.
“This one is a favorite of mine because it teaches people how to actually use their glutes instead of letting your lower back do all the work,” says Lawrence.
2. Side-lying leg lift
Sets: 2-3 Reps: 10-15 each side Rest: 30sec
How to do it:
- Lie on your left side with your right leg on top of your left and your left forearm resting on the mat in front of you.
- Keep your hips level and lift your waist from the mat.
- Engage your core and slowly lift your top leg to about hip height.
- Pause, then slowly lower your leg.
- Finish all your repetitions on one side before switching.
Targets: Gluteus medius and minimus, outer hips and deep core.
“A lot of people don’t realize how weak the muscles on the outside of their hips are,” says Lawrence.
“This move wakes them up and makes a big difference in balance and pelvic stability, which helps with walking, hiking and running.”
3. Inner thigh lift
Sets: 2-3 Reps: 10-15 each side Rest: 30sec
How to do it:
- Lie on your left side with your right knee bent and right foot flat on the floor in front of your left leg. Keep your left leg extended.
- Engage your core and lift your left leg just a few inches off the mat.
- Pause, then slowly lower your leg.
- Complete all repetitions before switching sides.
Targets: Inner thighs (adductors), deep core and pelvic stabilizers.
“The inner thighs often get ignored, but they’re important for keeping your hips stable and your legs aligned,” says Lawrence.
“I like this exercise because it targets [your inner thighs] without stressing the knees, and it keeps your core working the whole time.”
