It only takes 12 minutes to strengthen your hips and lower body with this three-move wall Pilates routine

You don't need any equipment for this workout, just a little spare time

A woman practicing wall Pilates
(Image credit: Getty / Milan Markovic)

If you haven't heard of wall Pilates, where have you been? This low-impact, equipment-free training technique has recently taken social media by storm.

This taster session from Kic App co-founder Steph Claire Smith shows just how effective a short session can be. It only takes 12 minutes and features three bridge variations that will challenge your glutes (the muscles found in your backside) and strengthen your hip flexors. 

The session should be performed as a circuit, which means you need to perform each exercise for 45 seconds, rest for 15 seconds, then progress to the next move. Once you've finished three rounds of this, the routine is complete. 

How to do Stephanie Claire Smith's wall Pilates session

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Benefits of wall Pilates

Using a steady support like a wall during exercise helps with your balance and allows you to concentrate on your form. 

You can also use a wall to add resistance or increase the challenge of certain moves. 

In this workout, elevating your feet for the bridge pose makes it more difficult, as it forces your core, hips, hamstrings and glutes to support more weight.

Why is it important to strengthen your glutes?

Your glutes consist of three muscles: the gluteus maximus—the largest muscle in the body—the gluteus medius and the gluteus minimus, which all play vital roles in keeping you fit and functional.

"When the glutes and hamstrings are strong you have a support system for the lower back and stability to the pelvis," says personal trainer Vicki Cumberworth.

The glutes also contribute to your body's ability to generate power, so bolstering them could improve your sporting performance. If you're looking for more ways to train them, have a look through Cumberworth's glutes and hamstrings workout

If you want a softer, more grippy surface to practice Pilates on at home, take a look at our guide to the best yoga mats

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.


Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.