Sun’s out, buns out! We’re bringing you five of our favorite mat Pilates exercises to help you build toned, summer-ready glutes. When people think about glute workouts, heavy squats and hip thrusts usually come to mind. But don’t underestimate the power of mat Pilates. With slow, controlled movements and a focus on proper muscle engagement, Pilates can help strengthen your glutes while improving stability, posture, and balance. It’s not about doing hundreds of reps, Pilates is more about moving with intention by focusing on the muscles you’re working. When you truly connect with your glutes throughout each exercise, you’ll get far more out of your workout. And your sculpted and firmer bum will thank you!
1. Glute Bridge
Don’t let its simplicity fool you, this is one of the most effective glute-strengthening exercises you can do.
- Lie on your back with your knees bent and your feet hip-width apart. Inhale.
- Exhale as you press through your heels to lift your hips toward the ceiling until your pelvis is aligned with your ribcage.
- Squeeze your glutes at the top before slowly lowering back down.
- Repeat 10-15 times.
Keys to focus on: Driving through your heels instead of your toes. This helps shift the work into your glutes instead of your quads.
To make it more challenging, try a single leg bridge, lifting one leg up in the air and lifting your hips up on just a single leg.
2. Side-Lying Leg Lifts
This Pilates staple targets the gluteus medius, the muscle responsible for hip stability and balance.
- Lie on one side with your legs stacked and your body in one long line.
- Keeping your hips steady, lift your top leg toward the ceiling.
- Squeeze your glutes at the top of the leg lift.
- Lower with control.
- Repeat 12-15 times per side
Keys to focus on: Keeping your hips stacked rather than rolling backward.
It’s a small movement, but you’ll definitely feel it. To make it more challenging try adding a resistance band around your knees.
3. Donkey Kicks
If you’re looking to wake up sleepy glutes, donkey kicks are a great addition to your routine.
- Start on your hands and knees with your spine neutral.
- Keeping your knee bent at 90 degrees, press one foot toward the ceiling while squeezing your glute.
- Lower slowly without completely resting between reps.
- Try 10-12 repetitions on each leg.
Keys to focus on: Avoiding arching your lower back. Keep it as straight as possible while completing the exercise. Make sure to engage your core. Your glutes, not your back, should be doing the work.
To make this more challenging you can add a band around your knees or add a weight behind the knee that is being lifted.
4. Fire Hydrants
This exercise challenges your outer glutes while also improving hip strength and stability.
- Get into an all-fours position.
- Lift one bent knee out to the side like a dog at a fire hydrant (hence the name!).
- Pause briefly, squeezing the glutes before lowering with control.
- Repeat 10-12 times more.
Keys to focus on: Keeping your torso still throughout the movement.
You’ll probably notice one side feels stronger than the other and that’s completely normal. To make it more challenging you can add a band around your knees or add weight behind the bent knee that is being lifted.
5. Swimming
While often thought of as a back exercise, Swimming also activates the glutes to help stabilize your hips and support your lower body.
- Lie face down with your arms extended overhead.
- Lift your opposite arm and leg and squeeze your glutes at the top.
- Continually alternate sides in a smooth, fluttering motion while keeping your core engaged.
- Try continuing this movement for 30-45 seconds.
Keys to focus on: Lifting from your glutes rather than swinging your legs. Keep the motions controlled and focus on engaging your core, glutes and back.
Make Every Rep Count
One of the biggest misconceptions about Pilates is that more is always better. In reality, quality beats quantity every time. Moving slowly, maintaining good alignment, and focusing on the muscles you’re trying to work will deliver better results than rushing through dozens of repetitions. If you don’t feel your glutes working, pause and reset. Sometimes a small adjustment in your posture or foot placement can make all the difference.
Strong Glutes, Strong Body
Your glutes are among the most important muscles in your body. They help power everyday movements like walking, climbing stairs, lifting, and standing, while also supporting your hips, knees, and lower back. Adding just a few of these Pilates exercises to your weekly routine can help improve strength, stability, and overall movement. And the best part? You can do these exercises at home with just a mat and a little consistency. Before you know it, you’ll be feeling stronger, more stable, and maybe even sporting a perkier summer booty. Now that’s something worth pulsing for.