8 Mat Pilates Exercises to Strengthen Your Glutes (No Equipment Required)

Building strong, healthy glutes should be one of your top fitness priorities. Not just for a toned behind, but because the glutes are 'the largest muscle in the body [and] strengthening our glutes enables proper movement,' says Coach Zha, a certified classical Pilates instructor.

While core strength is often linked with Pilates, it's also a powerful method for targeting your glutes, according to Anouska Shenn, a BASI-certified Pilates instructor and founder of The Office Yoga Company. 'Our glutes are crucial in Pilates as they stabilize the pelvis during all core exercises,' she notes.

The Significance of Your Glutes

Made up of three muscles – gluteus maximus, gluteus medius, and gluteus minimus – 'the glutes play a crucial role in controlling the movement of the lower limbs and the trunk,' explains Alex Rothstein, CSCS, program coordinator and instructor at the New York Institute of Technology. 'They are a large muscle group that connects the upper and lower body,' he adds.

Why Glute Strength Matters

Your glutes are involved in essential activities, from standing and walking to climbing stairs. Research published in Medicine & Science in Sports & Exercise highlights that strong glutes enhance speed and power during sprinting. Beyond improving mobility and functional movement, strong glutes, as noted by the International Journal of Sports Physical Therapy, also help prevent ACL injuries, hamstring strains, and ankle sprains.

'Weakness or dysfunction in this muscle group can lead to problems in other areas of the body that are forced to compensate,' says Rothstein.

For instance, Rothstein notes that weak glutes often cause the hamstrings to overcompensate, resulting in chronic tightness. If you're dealing with lower back pain, The Journal of Physical Therapy Science suggests that weak glutes could be contributing to the problem.

Weak, inactive glutes are a common issue, especially for those who spend long periods sitting. To activate your glutes and feel stronger, more balanced, and pain-free, we’ve put together eight simple mat Pilates exercises. These exercises are beginner-friendly and don’t require any special equipment—although a mat might improve your experience.

Shenn recommends starting with Pilates once a week. As you build strength and gain confidence, she suggests progressing to two or three sessions per week if you can. 'In Pilates, technique is everything. It’s better to perform a few exercises with precision and control than to rush through an hour of poor-form repetitions,' she advises.

Mat Pilates Glute Exercises

1. Shoulder Bridge

• Start by lying on your back with knees bent and feet flat on the floor, hip-width apart, and heels positioned a few inches away from your buttocks.
• Place your arms at your sides, palms facing down (or under your lower back for added support).
• As you exhale, lift your hips, engaging your glutes and inner thighs, ensuring your body forms a straight line from knee to shoulder.
• Pause for one to two seconds at the top, then lower back to the starting position.
• Repeat for 10 repetitions.

2. Single Leg Shoulder Bridge

• Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart, and your heels a few inches from your buttocks.
• Place your arms down by your sides with palms facing the floor (or support your lower back with your hands).
• As you exhale, lift your hips, engaging your glutes and inner thighs, so your body forms a straight line from knee to shoulder.
• In this bridge position, extend your right leg upward, then lower it back down. Repeat on the opposite side.
• Alternate legs, performing 10 repetitions per side.

3. Side Kick Leg Series: Front to Back

• Begin by lying on your right side. Position your right hand under your head and place your left hand on the mat in front of your torso, pressing into the mat.
• If necessary, adjust your alignment so your shoulders and tailbone line up with the back edge of the mat.
• With your legs straight and feet stacked, bring them toward the front bottom corner of the mat.
• Engage your core, then lift your top (left) leg to hip height, flex your foot, and kick your leg forward twice.
• Next, point your foot and kick your leg back twice. This completes one set.
• Repeat the set 10 times, then switch sides and repeat on your left side.

4. Side Kick Leg Series: Up and Down

• Lie on your right side, with your right hand under your head and your left hand pressing into the mat in front of your torso.
• Adjust your body as needed to align your shoulders and tailbone with the back edge of the mat.
• With legs straight and feet stacked, position them near the bottom front corner of the mat.
• Engage your core, then lift your top (left) leg to hip height.
• Flex your right foot, point it, then slowly lower your leg, resisting gravity. This completes one repetition.
• Repeat 10 times, then switch to your left side and repeat the set.

5. Swimming

• Start by lying face down with your arms and legs fully extended.
• Anchor your hips to the mat as you lift both arms and legs off the floor. Keep your head lifted, gazing forward instead of looking down.
• Lift your left arm and right leg a few inches higher, then return them to the extended position.
• Next, lift your right arm and left leg.
• Alternate quickly between raising and lowering your arms and legs in a fluttering motion, keeping control throughout.
• Continue for 10 breaths.

6. Figure 4

• Lie flat on your back on the mat with your knees bent and feet flat on the floor, hip-width apart.
• Cross your right ankle over your left thigh, resting it just above the left knee to form the shape of the number 'four' with your legs.
• Interlace your fingers behind your left hamstring and gently pull the left leg toward your chest, deepening the stretch in your right glute and outer hip.
• Hold the stretch for 20 to 30 seconds, breathing deeply, then switch sides.

7. Donkey Kick

• Begin on all fours with your wrists aligned under your shoulders and knees under your hips, as explained by Shenn.
• Engage your core by pulling in your front ribs and lifting your lower belly upwards, keeping your back flat.
• On an exhale, raise your right leg, keeping your knee bent at a 90-degree angle and your ankle flexed. Ensure your thigh is roughly at hip height. Push through the heel to activate the glutes.
• Inhale and slowly return your knee to the mat.
• Perform 10 reps before switching sides.

8. Fire Hydrants

• Start in a four-point kneeling position with your wrists placed directly under your shoulders and your knees aligned under your hips, as explained by Shenn.
• Engage your core by drawing your ribs in and lifting your lower belly upward, while keeping your back flat.
• Ensure that your shoulders remain over your wrists and your hips stay squared. As you exhale, lift your right knee out to the side, keeping the knee bent at a 90-degree angle.
• Inhale as you carefully return your knee to the mat with control.
• Complete 10 reps, then switch to the other side.