8 Best Pilates Reformer Exercises for Glutes

The Pilates reformer is a powerful tool for developing strong, well-defined glutes. Its spring-based resistance system allows for precise muscle targeting, creating lean strength without a lot of bulk. Many standard routines offer a full-body workout, but achieving specific aesthetic or performance goals requires a more focused approach. This article moves beyond generic movements to provide a detailed guide to eight specific pilates reformer exercises for glutes that deliver real results.

You will find a collection of movements designed for maximum gluteal activation and development. Each exercise is broken down with detailed instructions on proper form, common mistakes to avoid, and clear ways to adjust the difficulty for your fitness level. Understanding these movements can help you build a more effective workout, improve posture, and support overall lower-body function.

This guide provides the necessary details to execute each exercise correctly and sequence them for different training goals, whether you are aiming for strength, activation, or rehabilitation. We also pair these exercises with recovery suggestions, such as using lower-body vacuum and light therapy sessions to speed recovery and improve circulation, making this a complete resource for anyone looking to build better glutes on the reformer.

1. Glute Bridge with Footbar

The Glute Bridge with Footbar is a foundational movement in reformer Pilates, focusing on strengthening the posterior chain. Lying on your back on the carriage with your feet on the footbar, you lift your hips toward the ceiling. This action primarily isolates the gluteus maximus and medius, making it one of the most effective Pilates reformer exercises for glutes.

This exercise is excellent for both activation and recovery. By focusing on controlled articulation through the spine, it prepares the glute muscles for more intense work and helps restore function after training.

How to Perform the Glute Bridge

1. Setup: Lie on your back on the carriage with your head on the headrest. Place your feet hip-width apart on the footbar, with your knees bent at a 90-degree angle. Your arms should be long by your sides, pressing gently into the carriage.
2. Initiation: Inhale to prepare. As you exhale, press through your heels to lift your hips off the carriage, peeling your spine up one vertebra at a time until you form a straight line from your shoulders to your knees.
3. Hold and Lower: At the top, squeeze your glutes for a moment. Inhale as you hold, then exhale to slowly lower your spine back down to the carriage with control, articulating each vertebra.

Actionable Tips for Better Results

• Mind-Muscle Connection: Focus on squeezing your glutes to start the lift rather than using your lower back. Imagine you are trying to hold a coin between your glute cheeks.
• Foot Placement: Placing your heels higher on the footbar will engage more glutes, while a lower position targets the hamstrings more.
• Neutral Spine: Avoid arching your lower back at the top of the movement. Keep your ribs drawn in and your core engaged to protect your spine.
• Slow Eccentric: Control the lowering phase of the movement. Taking three to five seconds to lower your hips back to the carriage increases time under tension, building strength and muscle awareness. For more information on muscle recovery techniques, explore ways to reduce muscle soreness effectively.

When to Use This Exercise

This exercise is very versatile. Athletic departments use it in warm-ups to activate the glutes before strength training. Recovery facilities include it in post-workout routines to promote blood flow. Aesthetic clinics even use it to prepare the glutes for body-contouring treatments, such as a Vacustyler session, to improve circulation and contouring outcomes. For recovery-focused goals, aim for 2-3 sets of 12-15 repetitions.

2. Side-Lying Leg Lifts (Abduction)

Side-Lying Leg Lifts, or hip abduction, target the gluteus medius and minimus. These smaller, yet strong, glute muscles are responsible for pelvic stability and creating the rounded, lifted look on the sides of the hips. Performed in a side-lying position on the reformer, the working leg lifts against spring resistance, creating a focused, lengthening contraction.

This exercise is particularly good for addressing postural imbalances that result from prolonged sitting. Medspas often use this movement before body contouring treatments to improve lateral glute definition and improve the area's receptiveness to technologies like light therapy.

How to Perform Side-Lying Leg Lifts

1. Setup: Lie on your side on the carriage, facing the side of the reformer. Place your head on the headrest and prop yourself up on your bottom forearm, keeping your shoulder stacked over your elbow. Place the strap or loop around the arch of your top foot. Your bottom leg can be bent for stability.
2. Initiation: Inhale to prepare. As you exhale, engage your core and lift your top leg straight up toward the ceiling, pressing against the spring resistance. Keep the movement controlled and initiated from your glute.
3. Hold and Lower: At the top of the movement, pause for a moment, feeling the contraction in your side glute. Inhale as you slowly lower the leg back to the starting position with control, resisting the pull of the spring.

Actionable Tips for Better Results

• Maintain a Neutral Pelvis: Avoid rocking your hips forward or backward as you lift your leg. The goal is to isolate the hip abductors, so keep your torso still and stable.
• Keep the Leg Aligned: Ensure your top leg stays in line with your torso. Do not let it drift forward, which can recruit the hip flexors instead of the glutes.
• Use Lighter Springs: This is an isolation exercise. Prioritize form and muscle connection over heavy resistance. Lighter spring tension allows for a greater range of motion and better activation.
• Slow and Controlled Reps: Focus on slow, deliberate movements, especially on the lowering (eccentric) phase. This maximizes time under tension and builds muscle control.

When to Use This Exercise

This targeted movement is a staple in both aesthetic and therapeutic settings. Athletic recovery clinics use it to address hip imbalances in desk-bound professionals, while longevity clubs add it to programs focused on movement quality. For aesthetic goals, such as preparing for a Vacustyler session, aim for 2-3 sets of 15-20 repetitions per side, performed 2-3 times weekly to improve lateral glute contour.

3. Donkey Kicks (Glute Extension on Carriage)

Donkey Kicks, or Glute Extensions, are a powerful isolation exercise performed in a four-point-kneeling position on the moving carriage. By extending one leg back against spring resistance, this movement targets the gluteus maximus with precision. The unstable surface of the carriage forces deep core muscles to engage for stabilization, making it a good exercise for both strength and stability.

This exercise is great for activating the glutes without placing stress on the lumbar spine, which makes it a valuable addition to both performance and recovery programs. Its focus on controlled hip extension helps build the mind-muscle connection needed for optimal glute development.

How to Perform Donkey Kicks

1. Setup: Begin in a four-point-kneeling position on the carriage, facing the footbar. Place your hands on the footbar or headrest and your knees hip-width apart. Place the foot of the working leg against a shoulder block or post, with the knee bent.
2. Initiation: Inhale to prepare. As you exhale, engage your core and glutes to press your foot straight back, extending the leg and pushing the carriage away from the stoppers. Keep your torso and pelvis completely still.
3. Hold and Return: At full extension, squeeze your glute for a moment. Inhale as you control the return, slowly bringing the carriage back to the starting position by bending your knee.

Actionable Tips for Better Results

• Level Pelvis: Avoid hiking or rotating the hip of the working leg. Imagine your pelvis is a tabletop with two glasses of water on it that you cannot spill.
• Maintain a Neutral Spine: Keep your back flat and core engaged throughout the movement. Avoid arching your lower back as you extend your leg.
• Slow Eccentric Phase: Control the return of the carriage over two to three seconds. This slow, controlled movement maximizes time under tension and builds greater glute strength.
• Breathing: Exhale forcefully as you press the leg back to help engage your deep core muscles, and inhale as you return to the start. A proper breathing pattern is a cornerstone of effective exercises, and you can learn more about building a resilient body by reading about how to prevent sports injuries.

When to Use This Exercise

Athletic departments use Donkey Kicks for pre-game glute activation. Recovery facilities feature it as a signature movement before recovery pod sessions to improve circulation. For focused glute work, aim for 2-3 sets of 12-15 repetitions per leg.

4. Frog Position (Hip Abduction/External Rotation)

The Frog position is a unique reformer movement that targets the deep external rotators and abductors of the hips. Lying on your back, you press against the footbar with your feet together and knees apart, engaging the gluteus medius and maximus from a different angle. This makes it one of the most effective Pilates reformer exercises for glutes, especially for creating a rounded, lifted appearance.

This exercise is particularly valued for its aesthetic benefits, as it sculpts the outer hip and glute area. By focusing on controlled external rotation and abduction, it improves hip mobility while building strength in muscles that support pelvic stability.

How to Perform the Frog Position

1. Setup: Lie on your back on the carriage with your head on the headrest. Place your heels together on the footbar in a small "V" shape, with your toes slightly apart. Your knees should be bent and open to the sides, wider than your hips.
2. Initiation: Inhale to prepare. As you exhale, press the carriage away by extending your legs, keeping your heels firmly pressed together. Focus on squeezing your glutes and inner thighs to drive the movement.
3. Hold and Return: At full extension, pause for a moment, ensuring your glutes are fully engaged. Inhale as you control the return, bending your knees to bring the carriage back to the starting position with resistance.

Actionable Tips for Better Results

• Heel Connection: Maintain constant pressure between your heels throughout the entire movement. This connection is key to activating the correct muscles in your posterior chain.
• Knee Alignment: Allow your knees to track in line with your toes. Avoid letting them collapse inward as you press out or return, which can strain the joints.
• Controlled Movement: Move slowly and deliberately. A slow, controlled tempo increases time under tension, leading to better muscle definition and strength gains.
• Start Light: Begin with a lighter spring tension to master the form. Proper technique is more important than heavy resistance for targeting the specific glute fibers this exercise aims for.

When to Use This Exercise

The Frog position is excellent for glute-focused workouts and pre-treatment activation. Wellness centers often include it in hip mobility and lower-body contouring programs. Medspas may feature it in routines before a Vacustyler session to maximize circulation and improve outer hip and glute contouring results. For glute definition, perform 2-3 sets of 12-15 repetitions.

5. Leg Circles (Supine Hip Circles)

Leg Circles are a deceptive Pilates reformer exercise that builds serious glute and core endurance. Performed lying on your back on the carriage with one leg extended toward the ceiling, you trace small, controlled circles. This movement uses the extended leg as a lever, challenging the gluteus maximus and medius to stabilize the pelvis and maintain control against the reformer's instability.

While the movement appears simple, it demands sustained glute activation to keep the leg elevated and the circles precise. This focus on endurance and proprioceptive training makes it an excellent choice for improving athletic performance and body awareness. It is one of the most effective Pilates reformer exercises for glutes when focused on stabilization.

How to Perform Leg Circles

1. Setup: Lie on your back on the carriage with your head on the headrest and place one foot on the footbar. Extend the other leg straight up toward the ceiling. Your arms should be long by your sides, pressing gently into the carriage for stability.
2. Initiation: Inhale to prepare. As you exhale, begin to trace small, controlled circles with your extended leg, as if drawing on the ceiling with your toes. The movement should originate from your hip joint.
3. Reverse and Repeat: Complete a set number of circles in one direction, then reverse the direction for the same number of repetitions. Keep your pelvis completely still throughout the exercise.

Actionable Tips for Better Results

• Pelvic Stability: The primary goal is to keep your pelvis neutral and motionless. Avoid any rocking or hip-hitching. Imagine your pelvis is a bowl of water you don't want to spill.
• Circle Size: Start with very small circles, about the size of a dinner plate. Quality is more important than quantity. Increase the size only when you can do so without losing pelvic stability.
• Leg Position: Keep the working leg as straight as possible, but a slight bend in the knee is acceptable if you have tight hamstrings. Focus on activating the glute of the supporting leg to keep the carriage still.
• Breathing: Coordinate your breath with the movement. Inhale for the first half of the circle and exhale for the second half to maintain a smooth, controlled rhythm.

When to Use This Exercise

Athletic recovery clinics use Leg Circles for proprioceptive training and to build endurance. Wellness centers often feature this exercise in core-and-glute fusion classes. Longevity clubs use it for improving movement quality and body awareness. For comprehensive glute endurance, perform 2-3 sets of 8-10 circles in each direction per leg. Incorporating it into a post-workout routine can also prime circulation, complementing treatments like a Vacustyler session.

6. Standing Leg Press (Standing Glute Work)

The Standing Leg Press brings functional, weight-bearing work to the reformer. Performed while standing on the platform, you press the carriage away using your leg strength against spring resistance. This closed-chain movement effectively targets the glutes and quadriceps, mimicking actions like climbing or lunging while building serious lower-body power.

This exercise is especially valuable for improving athletic performance and functional fitness. The standing position challenges hip stabilizers and balance, making it one of the most comprehensive Pilates reformer exercises for glutes and overall leg conditioning.

How to Perform the Standing Leg Press

1. Setup: Stand on the reformer platform facing the footbar. Place one foot firmly in the center of the carriage, close to the shoulder blocks. Your hands should rest lightly on the footbar for balance.
2. Initiation: Inhale to prepare, keeping your standing leg slightly bent and your core engaged. As you exhale, press through the heel of the foot on the carriage, extending your leg to push the carriage away from the platform. Focus the effort in your glute and quad.
3. Hold and Return: At full extension, squeeze the glute of the working leg. Inhale as you control the return, slowly bending your knee to bring the carriage back to the starting position.

Actionable Tips for Better Results

• Maintain a Neutral Spine: Avoid leaning too far forward or arching your back. Keep your torso upright and your core tight to protect your spine and isolate the leg muscles.
• Knee Alignment: Ensure your knee tracks directly over the middle of your foot as you press out and return. Do not let it collapse inward or outward.
• Press Through the Heel: Concentrate on driving the movement through your heel and mid-foot. Shifting weight onto your toes can strain the knee and reduce glute engagement.
• Start Light: Begin with a lighter spring load to master the form and stability before increasing the resistance. Control is more important than heavy weight.

When to Use This Exercise

Athletic departments use the Standing Leg Press to build single-leg strength and power. Biohacking and recovery studios program it before treatments like Vacustyler sessions to maximize lower-body circulation and muscle activation. For building strength and power, aim for 2-3 sets of 8-12 controlled repetitions per leg.

7. Supine Leg Series (Glute Focused Variations)

The Supine Leg Series is a dynamic sequence performed on the carriage using straps or leg springs for resistance. While it can target the entire lower body, glute-focused variations emphasize hip extension and abduction to build comprehensive strength, endurance, and control. This series challenges the glutes through multiple planes of motion, making it one of the most versatile Pilates reformer exercises for glutes.

This exercise is excellent for metabolic conditioning. The continuous, flowing movements keep the glutes engaged, which improves muscular endurance and promotes circulation, ideal for recovery-focused programming.

How to Perform the Supine Leg Series (Glute Focus)

1. Setup: Attach the leg springs or use the straps connected to the ropes. Lie on your back on the carriage with your head on the headrest and place your feet into the straps or loops. Begin with your legs extended towards the ceiling, perpendicular to the carriage.
2. Initiation (Leg Lowers): Inhale to prepare. Exhale and slowly lower both legs toward the footbar, using your glutes and core to control the movement. Only lower as far as you can while maintaining a neutral pelvis. Inhale to return to the starting position.
3. Progression (Circles & Abduction): Perform leg circles in both directions, focusing on the outward and downward phases to engage the gluteus medius and maximus. Add an abduction movement by opening the legs out to the sides and squeezing the glutes to bring them back together.

Actionable Tips for Better Results

• Maintain a Neutral Pelvis: Keep your lower back and sacrum firmly on the carriage. Avoid any rocking or tilting of the pelvis by engaging your deep core muscles.
• Control Over Momentum: Resist the temptation to swing your legs. Each movement should be deliberate and controlled by the target muscles, particularly on the return phase.
• Emphasize Extension: To maximize glute engagement during leg lowers, imagine you are pressing your heels away from you through thick resistance. This cue helps activate the posterior chain.
• Spring Selection: Start with lighter springs to master the form. Using springs that are too heavy can cause your hip flexors or lower back to take over, defeating the purpose of the exercise.

When to Use This Exercise

This series is a staple in glute and lower-body conditioning programs. Wellness centers often use it to build muscular endurance, while recovery facilities find it effective for athletic clients needing low-impact strengthening. Medspas can use it as a pre-treatment activation routine to improve circulation before a Vacustyler session. For glute development, aim for 2-3 sets of 8-12 repetitions for each variation within the series.

8. Prone Leg Lifts (Prone Hip Extension)

Prone Leg Lifts, also known as Prone Hip Extension, are a powerful movement for isolating the gluteus maximus. Performed face-down on the carriage, you extend one leg straight back against gravity and spring resistance. This position is unique because it naturally limits the lower back's ability to compensate, ensuring the work stays directly in the glutes. The extended leg creates a long lever that intensifies the demand on the muscle.

This exercise is particularly effective for building glute-specific strength and endurance. Because it creates such focused activation, it is an excellent preparatory movement for aesthetic treatments like body contouring, ensuring the target muscles are fully engaged for optimal results.

How to Perform Prone Leg Lifts

1. Setup: Lie prone (face-down) on the carriage with your chest against the shoulder blocks and your hands gripping the sides of the carriage or the top of the platform. Your legs should extend straight back off the carriage, with your feet pointed. Set the reformer to a light spring setting to start (e.g., one red or blue spring).
2. Initiation: Inhale to prepare, engaging your core to keep your pelvis stable and your lower back long. As you exhale, squeeze your right glute to lift your leg toward the ceiling without arching your back.
3. Hold and Lower: Lift the leg only as high as you can while maintaining a neutral spine and stable pelvis. Hold the contraction at the top for a moment. Inhale as you slowly lower the leg back to the starting position with control. Repeat on the other side.

Actionable Tips for Better Results

• Maintain Neutral Spine: The primary goal is to avoid arching your lower back. Keep your abdominal muscles pulled in and imagine your tailbone lengthening toward your heels. This isolates the glutes effectively.
• Support Your Neck: Place a small pillow or your hands under your forehead to keep your neck in a comfortable, neutral position and reduce strain.
• Controlled Movement: Focus on a slow, deliberate lift and lower. Exhale as you lift the leg and inhale as you lower it. A slow eccentric (lowering) phase builds greater strength.
• Progressive Overload: To make the exercise more challenging, you can add more spring resistance or perform double-leg variations. However, only progress when you can maintain perfect form.

When to Use This Exercise

This exercise is a staple for targeted glute development. Athletic departments use it for building specific strength in athletes, while recovery clinics incorporate it as a foundational movement for clients of all fitness levels. Medspas often feature it in pre-treatment routines for body-contouring clients to maximize glute activation. For strength and hypertrophy, aim for 2-3 sets of 12-15 repetitions per leg.

Reformer Glute Exercises: 8-Point Comparison

Integrating reformer work with advanced recovery

You now have a complete toolkit of pilates reformer exercises for glutes, from foundational movements like the Glute Bridge to more dynamic actions like Standing Leg Presses. Mastering these exercises offers a clear path to building stronger, more defined glutes. The precision of the reformer, with its adjustable spring resistance and guided carriage movement, provides a unique environment for isolating and activating all three gluteal muscles: the maximus, medius, and minimus.

The true value of this collection of exercises is its adaptability. Whether your goal is activating dormant muscles, building raw strength, or rehabilitating an injury, the reformer offers progressions and regressions for every level. By focusing on proper form, controlling the eccentric (lengthening) phase of each movement, and maintaining core engagement, you transform simple actions into powerful tools for lower-body development.

From Activation to Optimization

The journey doesn’t end when your reformer session is over. The real gains in strength, muscle tone, and performance happen during recovery. While traditional methods like stretching and foam rolling are effective, integrating advanced recovery technology can accelerate your progress and improve results. This is where a strategic approach to post-workout care becomes a game-changer for wellness centers, athletic departments, and individuals seeking the best outcomes.

Think of it this way: your reformer workout is the stimulus that signals your muscles to adapt and grow. Advanced recovery is the process that ensures they receive the resources to do so efficiently. By pairing targeted pilates reformer exercises for glutes with technologies designed to improve circulation and cellular repair, you create a powerful synergy.

Key Insight: The quality of your recovery directly dictates the quality of your results. An intense workout without proper recovery can lead to fatigue and plateaus. A smart workout combined with strategic recovery leads to consistent, visible progress.

A Practical Synergy: Reformer Work and Vacuum Therapy

A practical application of this principle involves using a system like the Vacustyler Avantgarde immediately following a glute-focused reformer workout. The intermittent vacuum therapy works by creating negative pressure, which pulls blood into the lower-body tissues, and then positive pressure, which helps push metabolic waste out. This process effectively flushes the muscles you just worked, reducing soreness and delivering oxygen-rich blood to the area.

Here’s a sample protocol for combining these modalities:

1. Pre-Recovery Activation: Perform one of the sample mini-workouts from this article, such as a circuit of Glute Bridges, Donkey Kicks, and Side-Lying Leg Lifts, focusing on deep muscle engagement.
2. Immediate Transition: Within 30 minutes of completing your reformer session, begin a lower-body recovery protocol.
3. Targeted Recovery Session: A 25-minute session using intermittent vacuum therapy can improve circulation in the glutes, quads, and hamstrings. The integrated light therapy can concurrently support skin health and tone in the targeted areas.

This combination prepares the muscle tissue for optimal nutrient uptake and repair. For aesthetic clinics and medspas, offering this pairing provides clients with a comprehensive solution for body contouring and toning that addresses both muscle activation and skin-level recovery. For athletes, it means faster turnaround between training sessions and reduced risk of overtraining injuries. By moving beyond just the workout, you can create a complete system for achieving superior results.

Ready to elevate your facility's recovery offerings and provide clients with a complete solution for lower-body wellness? Weyergans HighCare US offers advanced systems like the Vacustyler that pair perfectly with fitness modalities like Pilates. Explore how our technology can improve your clients' results from their pilates reformer exercises for glutes by visiting Weyergans HighCare US.