Pilates Glutes & Legs
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This 25-minute session brings the precision of Pilates to your glutes and legs. Slow, controlled movements with a loop band build strength and shape in the lower body while staying completely low-impact - no jumping, no heavy weights, just constant, focused tension. It is a brilliant complement to your cardio or strength days, and kind on the knees.
Kit for this workout
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The workout
Intermediate · about 25 minutes, start to finish.
Warm-up
- Glute bridges - 12 reps
- Pelvic tilts - 10 reps
- Knee sways - 30 seconds
Main workout
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Banded glute bridge
15 repsBand above the knees, press the knees out, lift and squeeze at the top.
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Side-lying leg circles
45 seconds each sideSmall, controlled circles with the top leg, hips stacked.
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Banded clamshell
15 each sideOpen the top knee against the band, keep the feet together.
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Kneeling banded kickback
12 each legOn all fours, press one foot back against the band, squeeze the glute.
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Bridge with march
45 secondsHold the bridge high, lift one foot then the other without dropping the hips.
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Inner-thigh lift
12 each sideBottom leg lifts towards the ceiling, slow and controlled.
Coach's tip
Keep the band under tension the whole time and move slowly - the burn builds gradually and that is exactly the point. Squeeze the working glute at the top of every rep.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.