I asked a Pilates instructor which five lower-body moves she would teach a beginner—here’s what she suggests and how to progress them
Build a stronger lower body without equipment
Traditional strength training is great for keeping your legs strong as you age. But practicing Pilates alongside this will help maintain your mobility and stability.
“Pilates is a highly effective method for developing lower-body strength, as it focuses on controlled movements, resistance and proper muscle engagement,” says Nicolle Lopez-Lamberty, a Pilates instructor and the founder of NuPilates.
Pilates is particularly effective for maintaining healthy knees and hips, as many of the exercises target deep stabilizing muscles surrounding the joints.
I asked Lopez-Lamberty which exercises she would pick when working with someone new to Pilates.
She chose the five moves below, which are equipment-free, scalable and target all the major muscle groups in the lower body.
“Together, these movements strengthen the glutes, hamstrings, quadriceps, calves and hip stabilizers, creating a strong foundation for everyday movement while also improving balance, stability, mobility and core strength,” she says.
The exercises
- Glute bridge
- Side-lying leg lift
- Quadruped leg lift
- Hamstring curl
- Squat
Lopez-Lamberty has also provided advanced variations for each move to try once the exercise begins to feel easy.
“As you progress to the more advanced variations, challenge yourself by minimizing rest between repetitions and taking 30 to 60 seconds of recovery between each set,” says Lopez-Lamberty.
1. Glute bridge
Sets: 3 Reps: 10-15 Rest: 30sec
How to do it:
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Place your arms next to your body with your palms facing down.
- Engage your core by gently drawing your belly button toward your spine without tipping your pelvis.
- Press through your heels and squeeze your glutes to lift your hips. Lift until your shoulders, hips and knees form a straight line.
- Pause at the top for a second or two, while maintaining core engagement.
- Slowly lower your hips back to the mat.
Form tips:
- Avoid arching your lower back as you lift your hips.
- Breathe steadily throughout, inhaling as you rise and exhaling as you lower.
Progression: Perform a single-leg glute bridge while extending your arms toward the ceiling.
2. Side-lying leg lift
Sets: 3 Reps: 10 each side Rest: 30sec
How to do it:
- Lie on your side with one leg on top of the other.
- Support your head with one hand while placing your opposite hand on the floor in front of you.
- Bend both knees to approximately 90°.
- Keep your feet together and engage your core.
- Lift your top knee, opening from your hip.
- Pause briefly when your knee is lifted and squeeze your working glute.
- Slowly lower your knee.
- Complete all repetitions on one side, then switch sides.
Modification: If you have any neck or shoulder issues, lower your head and rest it on your arm.
Progression: Perform the same exercise with both legs straight.
3. Quadruped leg lift
Sets: 3 Reps: 10 each side Rest: 30sec
How to do it:
- Begin on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
- Keep your spine in a neutral position and engage your core.
- Extend one leg straight behind you.
- Exhale as you lift your extended leg to hip height, squeezing your glute at the top of the movement.
- Inhale and slowly lower your leg without touching the floor.
- Complete all repetitions on one side before switching legs.
Form tip: Keep your hips square to the floor throughout the movement.
Progression: Perform the move with your knee bent at 90°.
4. Hamstring curl
Sets: 3 Reps: 10 each side Rest: 30sec
How to do it:
- Lie face down on the mat with your legs extended.
- Place your hands under your forehead for support, keeping your neck straight.
- Engage your core and gently press your hips into the mat.
- Exhale as you bend one knee and bring your heel toward your glute, keeping your thighs pressed into the mat.
- Pause briefly and squeeze your hamstring muscle, at the back of your thigh.
- Inhale as you slowly extend your leg back down.
- Complete all repetitions on one leg before switching sides.
Progression: Perform double-leg hamstring curls.
5. Squat
Sets: 3 Reps: 10-15 Rest: 30sec
How to do it:
- Stand with your feet a little wider than hip-width apart, toes pointing slightly outward.
- Engage your core and keep your chest lifted with your shoulders relaxed.
- Inhale as you bend your knees and hips, as if sitting into a chair.
- Lower until your thighs are parallel to the floor, or as low as you can while maintaining good form.
- Exhale and press through your heels to return to standing.
- Squeeze your glutes as you stand, then repeat.
Form tip: Keep your weight evenly distributed through your heels and midfoot.
Progression: Perform a heel-lift squat, raising your heels either when you’re at the lowest point in the squat, or throughout the movement. This will challenge your balance, ankle mobility and lower-body strength.
