Mat Pilates Lower Body & Glute Exercises: 22 Moves with Reps & Cues
The glute and lower-body side of the Mat library: the five-variation shoulder bridge family, side-laying clams and leg lifts with their extensions, circles and sweeps, four-point kneeling leg lifts (arm lifts, hamstring curls, donkey kicks), high heel squats with clamshell and pulse variations, and the lunge family through to alternating lunge-to-squat. This is the page where the booty band and ankle weights earn their keep — every entry lists which props fit.
Load: Bodyweight - light (add a booty band above the knees or ankle weights for medium) · Reps: 10-12 reps · Props: ball, small weights, booty band, ankle weights · Focus: glutes, lower body
How to: Supine with the feet hip-width and the arms long. Press through the heels to lift the hips to a straight line from knee to shoulder, then lower with control.
Modification: Lift only halfway and bring the feet closer to the hips if the hamstrings cramp.
Progression: Add a booty band and hold the top for 3 breaths, or take it single leg.
Shoulder Bridges with a Pulse
Load: Bodyweight - light to medium (booty band or ankle weights) · Reps: 10 lifts, then 10-15 pulses at the top · Props: ball, small weights, booty band, ankle weights · Focus: glutes, lower body
How to: Lift the hips into the bridge, hold there and pulse the hips an inch up and down, squeezing the glutes on every lift without dropping out of the bridge.
Modification: Pulse from a lower bridge height with the feet closer to the hips.
Progression: Pulse with a booty band above the knees and a ball squeezed between the thighs.
Shoulder Bridges with Toe Taps
Load: Bodyweight - light to medium · Reps: 8-10 taps each side · Props: ball, small weights, booty band, ankle weights · Focus: glutes, lower body
How to: Hold the bridge at the top and lift one foot to tap the toes forward or out to the side, then return it without letting the hips drop or tilt.
Modification: Slide the tapping foot along the mat instead of lifting it, and lower the bridge height.
Progression: Add ankle weights, or hold each tap out for 2 counts before returning.
Shoulder Bridges with One Leg Tabletop
Load: Bodyweight - medium · Reps: 8-10 each side · Props: ball, small weights, booty band, ankle weights · Focus: glutes, lower body
How to: One foot on the mat and the other knee drawn into tabletop. Lift and lower the hips on one leg, keeping the pelvis square instead of hitching to one side.
Modification: Keep the toes of the free leg on the mat and reduce the height of the lift.
Progression: Add 10 pulses at the top of each side, or add ankle weights.
Shoulder Bridges with Leg Extension
Load: Bodyweight - medium · Reps: 6-8 each side · Props: ball, small weights, booty band, ankle weights · Focus: glutes, lower body
How to: From the bridge with one knee in tabletop, extend that leg long toward the ceiling and hold, then lift and lower the hips with the leg staying long.
Modification: Keep the free leg in tabletop instead of extending it.
Progression: Add ankle weights, or lower and lift the extended leg while the hips stay high.
Side Laying Clams
Load: Bodyweight - light (add a booty band above the knees for medium) · Reps: 12-15 each side · Props: ball, small weights, booty band, ankle weights · Focus: glutes, lower body
How to: Lie on your side with the knees bent and the hips stacked. Keeping the heels together, open the top knee toward the ceiling from the glute, then close it slowly.
Modification: Reduce how far the knee opens and rest the head on the bottom arm.
Progression: Add a booty band and hold the open position for 3 counts on every rep.
Side Laying Clams with Leg Extension
Load: Bodyweight - light to medium · Reps: 10-12 each side · Props: ball, small weights, booty band, ankle weights · Focus: glutes, lower body
How to: Open the top knee into the clam, then extend that leg long out of the open position, fold it back to the clam and close - keeping the hips stacked throughout.
Modification: Keep the extension short and low, or hold the hips with the top hand for support.
Progression: Add ankle weights, or hold the long extension for 2 counts each rep.
Load: Bodyweight - light to medium · Reps: 8-10 circles each direction, each side · Props: ball, small weights, booty band, ankle weights · Focus: glutes, lower body
How to: From the open clam position, draw small controlled circles with the top knee, keeping the heels connected and the waist long.
Modification: Make the circles tiny and keep the bottom knee bent further forward for a wider base.
Progression: Add a booty band, take wider circles, and reverse the direction at the end of the set.
Side Laying Leg Lifts
Load: Bodyweight - light (add ankle weights for medium) · Reps: 12-15 each side · Props: ball, small weights, booty band, ankle weights · Focus: glutes, lower body
How to: Lie on your side with the legs long and the hips stacked. Lift the top leg to hip height with the toes facing forward, then lower it slowly past the bottom leg.
Modification: Bend the bottom knee for a wider base and lift only to knee height.
Progression: Add ankle weights, or hold the lift for 3 counts and finish with 10 pulses.
Side Laying Leg Sweeps
Load: Bodyweight - light to medium · Reps: 10-12 each side · Props: ball, small weights, booty band, ankle weights · Focus: glutes, lower body
How to: With the top leg lifted to hip height, sweep it forward and back through the hip joint while the pelvis and ribs stay completely still.
Modification: Shorten the sweep and keep the bottom knee bent for stability.
Progression: Add ankle weights and pause 2 counts at each end of the sweep.
Side Laying Leg Circles
Load: Bodyweight - light to medium · Reps: 8-10 circles each direction, each side · Props: ball, small weights, booty band, ankle weights · Focus: glutes, lower body
How to: With the top leg long and lifted, draw controlled circles from the hip, keeping the waist lifted and the torso quiet.
Modification: Make the circles small and lower the working leg closer to the bottom leg.
Progression: Add ankle weights, take wider circles, and slow each one to a 4-count.
Four Point Kneeling Leg Lifts
Load: Bodyweight - light (add ankle weights or a booty band for medium) · Reps: 12-15 each side · Props: ball, booty band, ankle weights · Focus: glutes, lower body
How to: In a four point position, extend one leg straight back to hip height and lift it from the glute, keeping the hips square and the low back long, then lower with control.
Modification: Keep the knee bent and lift a smaller range, or drop to the forearms if the wrists complain.
Progression: Add ankle weights, hold the top for 3 counts, or finish with 10 pulses.
Four Point Kneeling Leg Lifts with Alternate Arm Lift
Load: Bodyweight - medium · Reps: 8-10 each side · Props: ball, booty band, ankle weights · Focus: glutes, lower body, stability
How to: Extend one leg back to hip height and reach the opposite arm forward at the same time, holding the balance, then lower both together.
Modification: Lift only the leg, keeping both hands down, or reach the arm forward with the knee resting on the mat.
Progression: Hold each extension for 3-5 breaths, or add small pulses with the arm and leg lifted.
Four Point Kneeling Leg Lifts with Hamstring Curl
Load: Bodyweight - light to medium (ankle weights) · Reps: 10-12 each side · Props: ball, booty band, ankle weights · Focus: glutes, lower body
How to: With the leg extended back at hip height, bend and straighten the knee in the air, keeping the thigh lifted and the hips level.
Modification: Lower the working thigh closer to the mat and take a smaller curl.
Progression: Add ankle weights, or squeeze a ball behind the knee while curling.
Four Point Kneeling Leg Donkey Kicks
Load: Bodyweight - light to medium · Reps: 12-15 each side · Props: ball, booty band, ankle weights · Focus: glutes, lower body
How to: In four point with the knee bent at 90 degrees, press the sole of the foot up toward the ceiling from the glute, then lower without arching the low back.
Modification: Reduce how high the foot presses and keep the supporting hips level.
Progression: Add ankle weights, or pulse 10 times at the top of each set.
High Heel Squats
Load: Bodyweight - medium (add a booty band above the knees or hand weights) · Reps: 12-15 reps · Props: ball, booty band, ankle weights, hand weights, ring · Focus: glutes, lower body, stability
How to: Stand with the feet hip-width and rise onto the balls of the feet. Hold that heel lift and squat down and up, keeping the chest lifted and the knees tracking over the toes.
Modification: Keep the heels down, or hold a wall or chair for balance.
Progression: Add a booty band, hold the bottom for 3 counts, or add hand weights.
High Heel Squats with Clamshell
Load: Bodyweight - medium (booty band) · Reps: 10-12 reps · Props: ball, booty band, ankle weights, hand weights, ring · Focus: glutes, lower body, stability
How to: At the bottom of the high heel squat, press both knees out wide against the band like a standing clamshell, then release and press up to stand.
Modification: Squat shallower, heels down, and press the knees out without a band.
Progression: Add 3 knee presses at the bottom of every squat, or use a heavier band.
High Heel Squats with Heel Pulse
Load: Bodyweight - medium · Reps: 10-12 squats with 5-10 pulses each · Props: ball, booty band, ankle weights, hand weights, ring · Focus: glutes, lower body, stability
How to: Hold the bottom of the high heel squat and pulse the heels an inch up and down, keeping the squat depth steady and the chest lifted.
Modification: Pulse from a shallower squat with a hand on a wall for balance.
Progression: Add a booty band and hold the last pulse at the top for 5 counts.
Lunge
Load: Bodyweight - medium (add hand weights or ankle weights) · Reps: 10-12 each side · Props: ball, booty band, ankle weights, hand weights, ring · Focus: glutes, lower body, stability
How to: Step one foot back into a lunge stance, hips square. Bend both knees to lower straight down until the front thigh is close to parallel, then press up through the front leg.
Modification: Shorten the stance, lower only a few inches, and hold a wall or chair for balance.
Progression: Add hand weights, hold the bottom for 3 counts, or pulse 5 times before rising.
Lunge with Heel Lift
Load: Bodyweight - medium to heavy · Reps: 10-12 each side · Props: ball, booty band, ankle weights, hand weights, ring · Focus: glutes, lower body, stability
How to: In the lunge, rise onto the ball of the front foot and hold that heel lift as you lower and lift through the lunge.
Modification: Keep the front heel down, or touch a wall for balance while the heel lifts.
Progression: Add 10 pulses at the bottom with the heel still lifted, or hold hand weights.
Lunge to Leg Kickback
Load: Bodyweight - medium · Reps: 10-12 each side · Props: ball, booty band, ankle weights, hand weights, ring · Focus: glutes, lower body, stability
How to: From the bottom of the lunge, press up to standing and kick the back leg straight behind you from the glute, then step it back into the lunge.
Modification: Keep the kickback low and touch the toes down between reps for balance.
Progression: Add ankle weights, or hold the kickback for 2 counts at hip height.
Lunge to Squat Alternating
Load: Bodyweight - medium to heavy · Reps: 8-10 each side · Props: ball, booty band, ankle weights, hand weights, ring · Focus: glutes, lower body, stability
How to: Lower into a lunge, press up and step the back foot in to squat with both feet hip-width, then step straight back into the lunge on the same side and repeat.
Modification: Step slowly with a hand on a wall, and keep both the lunge and squat shallow.
Progression: Add hand weights or a booty band, and pulse once at the bottom of each shape.
Frequently asked questions
What props do Mat lower-body exercises use?
All optional: a booty band above the knees, ankle weights, a ball for inner-thigh squeezes, and hand weights for the standing work. Every exercise also works with pure bodyweight.
How many reps are typical for glute work on the Mat?
Bridges and squats run 10–15 reps, side-laying work runs 10–15 per side, four-point leg lifts run 10–15 per side, and most families add pulse finishers of 5–15 at the top.
Can these be done by beginners?
Yes — every entry includes a written modification: lifting the hips halfway, bending the bottom knee for a wider base, shortening the lunge stance, or keeping heels down on the squats.
Plan your next Mat class in seconds — every exercise above is in the generator.
