{"id":128431,"date":"2025-08-08T07:05:11","date_gmt":"2025-08-08T07:05:11","guid":{"rendered":"https:\/\/www.europesays.com\/us\/128431\/"},"modified":"2025-08-08T07:05:11","modified_gmt":"2025-08-08T07:05:11","slug":"a-pilates-instructor-says-these-are-the-three-exercises-you-should-be-doing-regularly-to-build-your-glute-strength","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/128431\/","title":{"rendered":"A Pilates instructor says these are the three exercises you should be doing regularly to build your glute strength"},"content":{"rendered":"<p>Glute strength is important for functional movements, like running, squatting and walking up stairs.<\/p>\n<p>There are several ways you can strengthen your glutes, and if you\u2019re not a fan of lifting weights, Pilates is a great alternative.<\/p>\n<p>Pilates typically features high repetitions and sets of exercises, so it\u2019s particularly good for building endurance in your muscles.<\/p>\n<p>You may like<\/p>\n<p>I spoke to Emma Stallworthy, a Pilates instructor and the founder of home workout Pilates brand <a data-analytics-id=\"inline-link\" href=\"https:\/\/go.redirectingat.com\/?id=92X1626907&amp;xcust=fitandwell_gb_2042665753659958396&amp;xs=1&amp;url=http%3A%2F%2Fwww.yourreformer.com%2F&amp;sref=https%3A%2F%2Fwww.fitandwell.com%2Fexercise%2Fpilates%2Fa-pilates-instructor-says-these-are-the-three-exercises-you-should-be-doing-regularly-to-build-your-glute-strength\" target=\"_blank\" data-url=\"http:\/\/www.yourreformer.com\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"sponsored noopener nofollow\" data-hl-processed=\"skimlinks\" data-placeholder-url=\"https:\/\/go.redirectingat.com\/?id=92X1626907&amp;xcust=hawk-custom-tracking&amp;xs=1&amp;url=http%3A%2F%2Fwww.yourreformer.com%2F&amp;sref=https%3A%2F%2Fwww.fitandwell.com%2Fexercise%2Fpilates%2Fa-pilates-instructor-says-these-are-the-three-exercises-you-should-be-doing-regularly-to-build-your-glute-strength\" data-google-interstitial=\"false\" data-merchant-name=\"yourreformer.com\" data-merchant-network=\"SkimLinks\">Your Reformer<\/a>, and asked her to share her favorite mat-based Pilates exercises for glutes.<\/p>\n<p>Here are the exercises she recommends.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/08\/ZFUZ5xXeQKy4mdAsc3jJTV.jpg\" alt=\"Emma Stallworthy\"   class=\"person__avatar image-wrapped__image image__image\" loading=\"lazy\" data-normal=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/08\/ZFUZ5xXeQKy4mdAsc3jJTV.jpg\" data-original-mos=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/08\/ZFUZ5xXeQKy4mdAsc3jJTV.jpg\" data-pin-media=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/08\/ZFUZ5xXeQKy4mdAsc3jJTV.jpg\" data-pin-nopin=\"true\" data-slice-image=\"true\"\/>Emma Stallworthy<\/p>\n<p>Social Links Navigation<\/p>\n<p><a class=\"button-social   \" href=\"https:\/\/www.linkedin.com\/in\/emma-stallworthy\/\" target=\"_blank\" aria-label=\"LINKEDIN\" rel=\"nofollow noopener\"><\/a><a class=\"button-social   \" href=\"https:\/\/yourreformer.com\" target=\"_blank\" aria-label=\"WEBSITE\" rel=\"nofollow noopener\"><\/a><\/p>\n<p>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.<\/p>\n<p>1. Glute bridge<\/p>\n<p><strong>Sets: <\/strong>1-3 <strong>Reps: <\/strong>15-20<\/p>\n<ul>\n<li>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.<\/li>\n<li><a href=\"https:\/\/www.fitandwell.com\/how-to\/how-to-engage-your-core\" data-before-rewrite-localise=\"https:\/\/www.fitandwell.com\/how-to\/how-to-engage-your-core\" rel=\"nofollow noopener\" target=\"_blank\">Engage your core<\/a> and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees.<\/li>\n<li>Hold briefly at the top, then lower slowly with control.<\/li>\n<\/ul>\n<p><strong>Muscles targeted: <\/strong><a data-analytics-id=\"inline-link\" href=\"https:\/\/www.physio-pedia.com\/Gluteus_Maximus\" target=\"_blank\" data-url=\"https:\/\/www.physio-pedia.com\/Gluteus_Maximus\" referrerpolicy=\"no-referrer-when-downgrade\" data-hl-processed=\"none\" rel=\"nofollow noopener\">Gluteus maximus<\/a>, <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.physio-pedia.com\/Hamstrings\" target=\"_blank\" data-url=\"https:\/\/www.physio-pedia.com\/Hamstrings\" referrerpolicy=\"no-referrer-when-downgrade\" data-hl-processed=\"none\" rel=\"nofollow noopener\">hamstrings<\/a>, <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.physio-pedia.com\/Core_Muscles\" target=\"_blank\" data-url=\"https:\/\/www.physio-pedia.com\/Core_Muscles\" referrerpolicy=\"no-referrer-when-downgrade\" data-hl-processed=\"none\" rel=\"nofollow noopener\">core stabilisers<\/a>, lower back<\/p>\n<p class=\"newsletter-form__strapline\">Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n<p><strong>Make it harder: <\/strong>You can hold a dumbbell or kettlebell over your hips to add resistance.<\/p>\n<p>2. Quadruped donkey kick<\/p>\n<p><strong>Sets: <\/strong>1-3 <strong>Reps: <\/strong>15-20 per leg<\/p>\n<ul>\n<li>Start on your hands and knees with your hands under your shoulders and your knees under your hips.<\/li>\n<li>Keeping your knees bent at 90\u00b0, lift one leg behind you while maintaining a stable pelvis and spine.<\/li>\n<li>Flex your foot as if you\u2019re pressing your heel to the ceiling and squeeze your glute at the top. Avoid arching your back.<\/li>\n<li>Lower the leg back to the starting position and repeat. Once you have performed all repetitions on one side, swap legs.<\/li>\n<\/ul>\n<p><strong>Muscles targeted: <\/strong>Gluteus maximus, hamstrings, and core stabilizers.<\/p>\n<p><strong>Make it harder <\/strong>You can add ankle weights or <a data-analytics-id=\"inline-link\" href=\"https:\/\/target.georiot.com\/Proxy.ashx?tsid=110083&amp;GR_URL=https%3A%2F%2Famazon.com%2FBala-Bangles-Ankle-Weights-Wrist-Workout-Men-Women%2Fdp%2FB0D22N66GR%3Ftag%3Dhawk-future-20%26ascsubtag%3Dfitandwell-gb-1295094114131427143-20\" target=\"_blank\" data-url=\"https:\/\/www.amazon.com\/Bala-Bangles-Ankle-Weights-Wrist-Workout-Men-Women\/dp\/B0D22N66GR\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"sponsored noopener nofollow\" data-hl-processed=\"hawklinks\" data-placeholder-url=\"https:\/\/target.georiot.com\/Proxy.ashx?tsid=110083&amp;GR_URL=https%3A%2F%2Famazon.com%2FBala-Bangles-Ankle-Weights-Wrist-Workout-Men-Women%2Fdp%2FB0D22N66GR%3Ftag%3Dhawk-future-20%26ascsubtag%3Dhawk-custom-tracking-20\" data-google-interstitial=\"false\" data-merchant-name=\"Amazon US\" data-merchant-id=\"1471\" data-merchant-network=\"Amazonus\" data-merchant-url=\"amazon.com\">Bala Bangles<\/a> to increase resistance.<\/p>\n<p>3. Side-lying internally rotated straight leg lift<\/p>\n<p><strong>Sets: <\/strong>1-3 <strong>Reps: <\/strong>15-20 per leg<\/p>\n<ul>\n<li>Lie on your side with your body in a straight line and one hip stacked on top of the other.<\/li>\n<li>Bend your lower leg to 45\u00b0 and extend your top leg, keeping it in line with your torso.<\/li>\n<li>Internally rotate your top leg so your toes point down toward the floor and your heel points up to the ceiling.<\/li>\n<li>Lift your top leg from the hip, keeping it straight throughout.<\/li>\n<li>Lower with control, maintaining internal rotation throughout the movement.<\/li>\n<li>Perform all your reps on one side, then swap sides.<\/li>\n<\/ul>\n<p><strong>Muscles targeted: <\/strong><a data-analytics-id=\"inline-link\" href=\"https:\/\/www.physio-pedia.com\/Gluteus_Medius\" target=\"_blank\" data-url=\"https:\/\/www.physio-pedia.com\/Gluteus_Medius\" referrerpolicy=\"no-referrer-when-downgrade\" data-hl-processed=\"none\" rel=\"nofollow noopener\">Gluteus medius<\/a>, <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.physio-pedia.com\/Gluteus_Minimus\" target=\"_blank\" data-url=\"https:\/\/www.physio-pedia.com\/Gluteus_Minimus\" referrerpolicy=\"no-referrer-when-downgrade\" data-hl-processed=\"none\" rel=\"nofollow noopener\">gluteus minimus<\/a>, <a data-analytics-id=\"inline-link\" href=\"http:\/\/physio-pedia.com\/Tensor_Fascia_Lata\" target=\"_blank\" data-url=\"http:\/\/physio-pedia.com\/Tensor_Fascia_Lata\" referrerpolicy=\"no-referrer-when-downgrade\" data-hl-processed=\"none\" rel=\"nofollow noopener\">TFL<\/a>, and core stabilisers (aiding hip stability and control).<\/p>\n<p><strong>Make it harder: <\/strong>You can add ankle weights or <a data-analytics-id=\"inline-link\" href=\"https:\/\/target.georiot.com\/Proxy.ashx?tsid=110083&amp;GR_URL=https%3A%2F%2Famazon.com%2FBala-Bangles-Ankle-Weights-Wrist-Workout-Men-Women%2Fdp%2FB0D22N66GR%3Ftag%3Dhawk-future-20%26ascsubtag%3Dfitandwell-gb-1295094114131427143-20\" target=\"_blank\" data-url=\"https:\/\/www.amazon.com\/Bala-Bangles-Ankle-Weights-Wrist-Workout-Men-Women\/dp\/B0D22N66GR\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"sponsored noopener nofollow\" data-hl-processed=\"hawklinks\" data-placeholder-url=\"https:\/\/target.georiot.com\/Proxy.ashx?tsid=110083&amp;GR_URL=https%3A%2F%2Famazon.com%2FBala-Bangles-Ankle-Weights-Wrist-Workout-Men-Women%2Fdp%2FB0D22N66GR%3Ftag%3Dhawk-future-20%26ascsubtag%3Dhawk-custom-tracking-20\" data-google-interstitial=\"false\" data-merchant-name=\"Amazon US\" data-merchant-id=\"1471\" data-merchant-network=\"Amazonus\" data-merchant-url=\"amazon.com\">Bala Bangles<\/a> to increase resistance.<\/p>\n","protected":false},"excerpt":{"rendered":"Glute strength is important for functional movements, like running, squatting and walking up stairs. There are several ways&hellip;\n","protected":false},"author":3,"featured_media":128432,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[1198,210,67,132,68],"class_list":{"0":"post-128431","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114991879084376774","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/128431","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=128431"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/128431\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/128432"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=128431"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=128431"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=128431"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}