Glute strength is important for functional movements, like running, squatting and walking up stairs.

There are several ways you can strengthen your glutes, and if you’re not a fan of lifting weights, Pilates is a great alternative.

Pilates typically features high repetitions and sets of exercises, so it’s particularly good for building endurance in your muscles.

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I spoke to Emma Stallworthy, a Pilates instructor and the founder of home workout Pilates brand Your Reformer, and asked her to share her favorite mat-based Pilates exercises for glutes.

Here are the exercises she recommends.

Emma StallworthyEmma Stallworthy

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Emma Stallworthy is a Pilates instructor and the founder of Your Reformer, a reformer rental and digital class platform designed to offer a cost-effective and flexible way to practice Pilates at home.

1. Glute bridge

Sets: 1-3 Reps: 15-20

  • Lie on your back with knees bent and feet flat on the floor, placed hip-width apart. Rest your arms at your sides with your palms facing down.
  • Engage your core and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees.
  • Hold briefly at the top, then lower slowly with control.

Muscles targeted: Gluteus maximus, hamstrings, core stabilisers, lower back

Make it harder: You can hold a dumbbell or kettlebell over your hips to add resistance.

2. Quadruped donkey kick

Sets: 1-3 Reps: 15-20 per leg

  • Start on your hands and knees with your hands under your shoulders and your knees under your hips.
  • Keeping your knees bent at 90°, lift one leg behind you while maintaining a stable pelvis and spine.
  • Flex your foot as if you’re pressing your heel to the ceiling and squeeze your glute at the top. Avoid arching your back.
  • Lower the leg back to the starting position and repeat. Once you have performed all repetitions on one side, swap legs.

Muscles targeted: Gluteus maximus, hamstrings, and core stabilizers.

Make it harder You can add ankle weights or Bala Bangles to increase resistance.

3. Side-lying internally rotated straight leg lift

Sets: 1-3 Reps: 15-20 per leg

  • Lie on your side with your body in a straight line and one hip stacked on top of the other.
  • Bend your lower leg to 45° and extend your top leg, keeping it in line with your torso.
  • Internally rotate your top leg so your toes point down toward the floor and your heel points up to the ceiling.
  • Lift your top leg from the hip, keeping it straight throughout.
  • Lower with control, maintaining internal rotation throughout the movement.
  • Perform all your reps on one side, then swap sides.

Muscles targeted: Gluteus medius, gluteus minimus, TFL, and core stabilisers (aiding hip stability and control).

Make it harder: You can add ankle weights or Bala Bangles to increase resistance.