Glutes power functional movements. They are the most significant single muscle in the body, connecting the legs and back.
Stretching and strengthening these muscles can:
That’s where Pilates moves for the glutes can help.
Pilates can shape the glutes and provide a rounder butt. It’s a low-impact fitness routine, yet efficient for promoting balance, good posture, and glute strength.
However, lifting, rounding, and sculpting your bum requires a combination of targeted workouts, nutrition, and consistency.
But how do you do it, exactly?
Below, we’ve listed the most efficient moves for targeting the posterior muscles, mainly the gluteal muscles, including tips and tricks for achieving maximum results.
Let’s jump right in.
Pilates uses a combination of repetitive movements to increase endurance and promote muscle strength.
It enhances posture, balance, and flexibility, allowing you to target all 3 main muscles in the buttock area:
The most effective Pilates moves for the glutes are:
Exercises like double leg kicks, leg kickbacks, clamshells, frog pumps, and swimming activate the lower body.
Glute isolation workouts can strengthen the muscles in your buttocks, leading to a more sculpted or lifted appearance over time.
The bum can feel firmer and rounder by reducing waist circumference and body fat around the thighs (2).
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Pilates moves for the glutes create a good foundation for muscle growth, especially if you are:
Although Pilates can strengthen the muscles, it cannot promote notable muscle mass growth alone (3).
Combining Pilates with resistance training (or strength training) can grow muscle without significantly modifying your movement pattern. Diversifying your workouts can improve muscle hypertrophy and provide superior gains (4).
While Pilates aims to enhance stability and elongate the muscles, resistance training builds muscle endurance, and this use of resistance helps to maintain strength. Together, they can create progressive overload and target specific muscle groups for hypertrophy.
If you’re curious about wall Pilates for butt, check out our earlier article.
Building the muscles of your buttocks requires a combination of targeted Pilates moves for the glutes, adequate nutrition, and consistency.
Here are some effective strategies to implement:
Gradually add more sets and repetitions to challenge the buttocks.
Include lean proteins such as fish, chicken, tofu, legumes, and eggs.
Pair them with a balanced diet teeming with veggies, fruits, and whole grains (5).
Read more: The Benefits Of Pilates Once A Week: Strength, Flexibility & More
When it comes to working the glutes, not all Pilates types work the same way — and that’s good. Each type provides a different effect, from slow-burning muscle activation to explosive power. The kind you choose depends on your personal goal.
Mat-based glute workouts involve small, controlled movements that target deep stabilizing muscles. They are best for isolation, endurance, hip stability, and slow and steady progress. Mat exercise can be done at home, making it ideal for beginners and allowing for consistent glute engagement with minimal equipment.
Reformers provide added resistance and lengthening moves like leg presses and scooter variations. These Pilates moves for glutes and bum combine strength with mobility to sculpt, lift, and strengthen all three gluteal muscles.
Reformers add targeted, high-intensity exercises that easily allow for progressive overload by manipulating resistance, intensity, and duration.
Barre Pilates is a fusion workout based on signature dance moves and Pilates.
It uses fast-paced training to target the gluteal and stabilizer muscles.
The workouts combine elements of Pilates, Yoga, and ballet. This progression-based method can benefit those who enjoy dancing and prefer to diversify the routine.
Our previous post goes into great detail about the 10 best glute exercises .
The ideal exercises focus on precision, control, and muscle engagement.
They activate all 3 gluteal muscles, burn fat, and build strength.
Isolated movements build postural support, hip stability, and overall balance.
Below are 5 Pilates moves for glutes and hips. The goal is to perform each exercise several times and rest for a few seconds between exercises.
Let’s begin.
Leg kicks are beginner-friendly exercises that target the back muscles, stimulate blood flow, and challenge the hip flexors. They require adequate posture and controlled breathing.
How to:
You can perform this isolation exercise on a mat, with reformers, or as a cable tree attachment through an ankle strap. It activates all gluteal muscles to grow and shape the buttocks. You can also use it to brace the core and tighten the back.
How to:
This move can control the core, curb tension, and reduce discomfort.
It keeps the hips moving and tightens the buttocks. You can use it as a preventive measure for back pain and discomfort. It can also improve hip and knee stability.
How to:
These exercises are floor-based workouts that target the lower body.
They provide a full contraction through the glutes. You can add resistance by including weights or dumbbells over the mid-thighs, which will ultimately help you progressively overload this exercise in the future.
How to:
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This Pilates move provides a coordinated approach for the glutes.
It engages the extremities and stimulates circulation all over the body.
You can do the Pilates swim exercise to burn fat and shape your bum.
How to:
Dive deeper into the resistance band exercise for legs and glutes with our dedicated article.
Yes, 20 minutes of Pilates daily can strengthen the glutes, legs, and core.
It can work if you are consistent, add progressive overload, and use a balanced diet.
Controlled beginner pilates moves for glutes activate the muscles and add training volume.
However, it can take longer if your exercises are too easy or cannot create progressive overload (like resistance bands, dumbbells, or advanced variations).
To create progressive overload, you should increase the reps, intensity, and exercise difficulty over time.
Read more: 8 Health Benefits of Pilates for the Body and Mind
Moderate changes can be visible after 2 weeks of Pilates. Your abdominal muscles can feel stronger, the hip flexors more flexible, and the lower back less prone to pain and discomfort. Pilates exercises for legs and glutes can promote balance, mobility, and flexibility.
Don’t know where to start?
The BetterMe app can create a personalized fitness plan based on your goals and dietary regimen.
Use it to track the calories, find the ideal Pilates workouts, and make a routine that works for you.
Various exercises can isolate the glutes. Pilates for glutes and abs involves the quads and hamstrings through controlled and focused movements. For example, side-lying exercises, leg kicks, and glute extensions can tighten the buttocks. They are similar, but not the same. You lie on the floor and use your body or light weights to do a glute bridge. With hip thrusts, you rest your upper back on a bench and often use a barbell. Hip thrusts give your glutes more room to work, which can lead to better muscle activation. In comparison, glute bridges are an ideal activation exercise to get your lower body prepared for exercise. Yes, you can practice glute bridges daily. These movements can boost your posture, support the spine, and strengthen the buttocks. Every extension and rotation stimulates blood flow and enhances overall mobility. The clamshell and frog pumps are very similar to a glute bridge and can help you achieve a Pilates butt. The clamshell turns the body to the side and activates the hips, legs, and buttocks. The frog pump uses the same position as the glute bridge, except that the feet touch. Frequently Asked Questions
Which exercise isolates glutes?
Is the glute bridge the same as the hip thrust?
Is it okay to do glute bridges every day?
What exercise is similar to a glute bridge?
Pilates targets the glutes to shape your buttocks. However, practical results require consistency, increasing the difficulty, and consuming a balanced, protein-rich diet.
Stick to a regular exercise routine, challenge yourself, and use proper form to reach the desired result.
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