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A Pilates instructor says these are the three exercises you should be doing regularly to build your glute strength
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.
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 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.
