{"id":81507,"date":"2025-09-15T14:31:10","date_gmt":"2025-09-15T14:31:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81507"},"modified":"2025-09-17T11:38:15","modified_gmt":"2025-09-17T11:38:15","slug":"pilates-moves-for-glutes","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/","title":{"rendered":"Pilates Moves For Glutes: 5 Easy Ways To Target The Bum"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#What_Are_The_Most_Effective_Pilates_Moves_For_Glutes\" >What Are The Most Effective Pilates Moves For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Can_Pilates_Grow_Muscle\" >Can Pilates Grow Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#What_Type_Of_Pilates_Is_Best_For_Glutes\" >What Type Of Pilates Is Best For Glutes?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Mat_Pilates\" >Mat Pilates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Reformer_Pilates\" >Reformer Pilates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Barre-Infused_Pilates\" >Barre-Infused Pilates<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#What_Pilates_Moves_For_Glutes_Really_Work\" >What Pilates Moves For Glutes Really Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Double_Leg_Kicks\" >Double Leg Kicks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Leg_Kickbacks\" >Leg Kickbacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Clamshell\" >Clamshell<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Frog_Pumps\" >Frog Pumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Swimming\" >Swimming<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Is_20_Minutes_Of_Pilates_A_Day_Enough_To_Grow_Glutes\" >Is 20 Minutes Of Pilates A Day Enough To Grow Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Can_Pilates_Change_Your_Body_In_2_Weeks\" >Can Pilates Change Your Body In 2 Weeks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Which_exercise_isolates_glutes\" >Which exercise isolates glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Is_the_glute_bridge_the_same_as_the_hip_thrust\" >Is the glute bridge the same as the hip thrust?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#Is_it_okay_to_do_glute_bridges_every_day\" >Is it okay to do glute bridges every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#What_exercise_is_similar_to_a_glute_bridge\" >What exercise is similar to a glute bridge?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Glutes power functional movements. They are the most significant single muscle in the body, connecting the legs and back.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching and strengthening these muscles can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten the bum<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce lower back pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost pelvic stability<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That&#8217;s where Pilates moves for the glutes can help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates can shape the glutes and provide a rounder butt. It&#8217;s a low-impact fitness routine, yet efficient for promoting balance, good posture, and glute strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, lifting, rounding, and sculpting your bum requires a combination of targeted workouts, nutrition, and consistency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But how do you do it, exactly?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, we&#8217;ve listed the most efficient moves for targeting the posterior muscles, mainly the gluteal muscles, including tips and tricks for achieving maximum results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s jump right in.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Most_Effective_Pilates_Moves_For_Glutes\"><\/span><strong>What Are The Most Effective Pilates Moves For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates uses a combination of repetitive movements to increase endurance and promote muscle strength.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77182\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-side-lunge-turqoise-1024x576.png\" alt=\"pilates moves for glutes\" width=\"770\" height=\"433\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-side-lunge-turqoise-1024x576.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-side-lunge-turqoise-300x169.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-side-lunge-turqoise-768x432.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-side-lunge-turqoise-1720x968.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-side-lunge-turqoise.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">It enhances posture, balance, and flexibility, allowing you to target all 3 main muscles in the buttock area:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The gluteus medius<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maximus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minimus (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The most effective Pilates moves for the glutes are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg kicks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute extensions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side-lying exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A well-rounded fitness routine.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercises like double leg kicks, leg kickbacks, clamshells, frog pumps, and swimming activate the lower body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Glute isolation workouts can strengthen the muscles in your buttocks, leading to a more sculpted or lifted appearance over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bum can feel firmer and rounder by reducing waist circumference and body fat around the thighs (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7992419\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Pilates_Grow_Muscle\"><\/span><strong>Can Pilates Grow Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates moves for the glutes create a good foundation for muscle growth, especially if you are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sedentary<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rarely exercise<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although Pilates can strengthen the muscles, it cannot promote notable muscle mass growth alone (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38876695\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combining Pilates with <a href=\"https:\/\/betterme.world\/articles\/hirt-high-intensity-training-explained\/\">resistance training<\/a> (or strength training) can grow muscle without significantly modifying your movement pattern. Diversifying your workouts can improve muscle hypertrophy and provide superior gains (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8126497\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While Pilates aims to enhance stability and elongate the muscles, resistance training builds muscle endurance, and this use of resistance helps to maintain strength. Together, they can create progressive overload and target specific muscle groups for hypertrophy.<\/span><\/p>\n<p><b><span data-sheets-root=\"1\">If you&#8217;re curious about <strong><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-butt\/\">wall Pilates for butt<\/a><\/strong>, check out our earlier article.<\/span><\/b><\/p>\n<p style=\"text-align: center;\"><strong>Can You Grow Glutes With Pilates?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Building the muscles of your buttocks requires a combination of targeted Pilates moves for the glutes, adequate nutrition, and consistency.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70470\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-12-3-1024x640.png\" alt=\"pilates moves for glutes\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-12-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-12-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-12-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-12-3-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Here are some effective strategies to implement:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maximize muscle activation: <\/b><span style=\"font-weight: 400;\">Contract and engage your glute muscles during every exercise. Concentrate on squeezing the glutes with balanced, intentional movements, not as tightly as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add progressive overload: <\/b><span style=\"font-weight: 400;\">Progressively increase the demands on your glutes.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Gradually add more sets and repetitions to challenge the buttocks.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use more variety:<\/b><span style=\"font-weight: 400;\"> Implement a variety of workouts that target the bum from various angles. This approach engages all the muscle fibers and may achieve balanced development.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adequate nutrition:<\/b><span style=\"font-weight: 400;\"> Consume protein to stimulate muscle repair and growth.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Include lean proteins such as fish, chicken, tofu, legumes, and eggs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pair them with a balanced diet teeming with veggies, fruits, and whole grains (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35187864\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enough rest:<\/b><span style=\"font-weight: 400;\"> Let the muscles recover between workouts, which can prevent muscle fatigue, reduce soreness, and boost recovery.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/benefits-of-pilates-once-a-week\/\">The Benefits Of Pilates Once A Week: Strength, Flexibility &amp; More<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Type_Of_Pilates_Is_Best_For_Glutes\"><\/span><strong>What Type Of Pilates Is Best For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to working the glutes, not all Pilates types work the same way \u2014 and that&#8217;s good. Each type provides a different effect, from slow-burning muscle activation to explosive power. The kind you choose depends on your personal goal.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mat_Pilates\"><\/span><b>Mat Pilates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mat-based glute workouts involve small, controlled movements that target deep stabilizing muscles. They are best for isolation, endurance, hip stability, and slow and steady progress. Mat exercise can be done at home, making it ideal for beginners and allowing for consistent glute engagement with minimal equipment.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reformer_Pilates\"><\/span><b>Reformer Pilates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reformers provide added resistance and lengthening moves like leg presses and scooter variations. These Pilates moves for glutes and bum combine strength with mobility to sculpt, lift, and strengthen all three gluteal muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reformers add targeted, high-intensity exercises that easily allow for progressive overload by manipulating resistance, intensity, and duration.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=3501&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/minireformer3-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Barre-Infused_Pilates\"><\/span><b>Barre-Infused Pilates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Barre Pilates is a fusion workout based on signature dance moves and Pilates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It uses fast-paced training to target the gluteal and stabilizer muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The workouts combine elements of Pilates, Yoga, and ballet. This progression-based method can benefit those who enjoy dancing and prefer to diversify the routine.<\/span><\/p>\n<p><b><span data-sheets-root=\"1\">Our previous post goes into great detail about the <a href=\"https:\/\/betterme.world\/articles\/best-glute-exercises\/\"><span style=\"font-weight: 400;\"><strong>10 best glute exercises<\/strong> <\/span><\/a>.<\/span> <\/b><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Pilates_Moves_For_Glutes_Really_Work\"><\/span><strong>What Pilates Moves For Glutes Really Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The ideal exercises focus on precision, control, and muscle engagement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They activate all 3 gluteal muscles, burn fat, and build strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Isolated movements build postural support, hip stability, and overall balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are 5 Pilates moves for glutes and hips. The goal is to perform each exercise several times and rest for a few seconds between exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s begin.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Double_Leg_Kicks\"><\/span><b>Double Leg Kicks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Leg kicks are beginner-friendly exercises that target the back muscles, stimulate blood flow, and challenge the hip flexors. They require adequate posture and controlled breathing.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a mat belly down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn the head to the side and interlock the fingers behind the back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw the belly in and press the pelvis into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you extend your legs and bend your knees at a 90-degree angle until your toes point toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick 3 times to work the hamstrings and exhale with each pulse.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your hands back toward the feet, strengthen both legs, inhale, and lift the chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Bring the chest toward the floor and repeat 8-10 times.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Leg_Kickbacks\"><\/span><b>Leg Kickbacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can perform this isolation exercise on a mat, with reformers, or as a cable tree attachment through an ankle strap. It activates all gluteal muscles to grow and shape the buttocks. You can also use it to brace the core and tighten the back.\u00a0<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin on all fours. If you use an ankle strap, loop it around the ankle and attach it to the machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the abdomen and bend the left knee as you extend the left hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position the left thigh parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carefully kick the heel back as you straighten the leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the leg toward the buttocks, as if you are kicking the air.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 8-10 times and switch the other leg.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70464\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-5-1024x640.png\" alt=\"pilates moves for glutes\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-5-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Clamshell\"><\/span><b>Clamshell<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This move can control the core, curb tension, and reduce discomfort.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It keeps the hips moving and tightens the buttocks. You can use it as a preventive measure for back pain and discomfort. It can also improve hip and knee stability.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on a mat on your side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your arms for head support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stack your knees and hips on top of each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the knees toward the chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the top knee toward the ceiling while avoiding rotating the lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a couple of seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the top knee back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with 2 sets of 8-10 reps.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70463\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-5-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Frog_Pumps\"><\/span><b>Frog Pumps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These exercises are floor-based workouts that target the lower body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They provide a full contraction through the glutes. You can add resistance by including weights or dumbbells over the mid-thighs, which will ultimately help you progressively overload this exercise in the future.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, place your feet together, and open your legs, like a frog.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage the stomach muscles and squeeze the glutes as you lift the hips off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the hips back to the starting position and repeat 8-10 times.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Swimming\"><\/span><b>Swimming<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This Pilates move provides a coordinated approach for the glutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It engages the extremities and stimulates circulation all over the body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do the Pilates swim exercise to burn fat and shape your bum.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch the arms and legs forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the abdomen on the floor as you lift both the arms and legs off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Paddle the left arm up and the right leg up, then switch. This position mimics swimming.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate between left arm\/right leg, then right arm\/left leg for 8-10 times.<\/span><\/li>\n<\/ul>\n<p><b><span data-sheets-root=\"1\">Dive deeper into the <\/span><\/b><strong><a href=\"https:\/\/betterme.world\/articles\/resistance-band-exercises-for-legs-and-glutes\/\">resistance band exercise for legs and glutes<\/a> <\/strong><b><span data-sheets-root=\"1\">with our dedicated article.<\/span><\/b><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_20_Minutes_Of_Pilates_A_Day_Enough_To_Grow_Glutes\"><\/span><strong>Is 20 Minutes Of Pilates A Day Enough To Grow Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, 20 minutes of Pilates daily can strengthen the glutes, legs, and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can work if you are consistent, add progressive overload, and use a balanced diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Controlled beginner pilates moves for glutes activate the muscles and add training volume.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it can take longer if your exercises are too easy or cannot create progressive overload (like resistance bands, dumbbells, or advanced variations).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To create progressive overload, you should increase the reps, intensity, and exercise difficulty over time.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/health-benefits-of-pilates\/\">8 Health Benefits of Pilates for the Body and Mind<\/a><\/em><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/sculpt-recovery-kit-pink?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/SculptRecoveryKit2-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Pilates_Change_Your_Body_In_2_Weeks\"><\/span><strong>Can Pilates Change Your Body In 2 Weeks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Moderate changes can be visible after 2 weeks of Pilates. Your abdominal muscles can feel stronger, the hip flexors more flexible, and the lower back less prone to pain and discomfort. Pilates exercises for legs and glutes can promote balance, mobility, and flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t know where to start?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The BetterMe app can create a personalized fitness plan based on your goals and dietary regimen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use it to track the calories, find the ideal Pilates workouts, and make a routine that works for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70462\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-8-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-4-8-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Which_exercise_isolates_glutes\"><\/span><strong>Which exercise isolates glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Various exercises can isolate the glutes. Pilates for glutes and abs involves the quads and hamstrings through controlled and focused movements. For example, side-lying exercises, leg kicks, and glute extensions can tighten the buttocks. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_the_glute_bridge_the_same_as_the_hip_thrust\"><\/span><strong>Is the glute bridge the same as the hip thrust?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">They are similar, but not the same. You lie on the floor and use your body or light weights to do a glute bridge.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With hip thrusts, you rest your upper back on a bench and often use a barbell.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hip thrusts give your glutes more room to work, which can lead to better muscle activation. In comparison, glute bridges are an ideal activation exercise to get your lower body prepared for exercise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_okay_to_do_glute_bridges_every_day\"><\/span><strong>Is it okay to do glute bridges every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can practice glute bridges daily. These movements can boost your posture, support the spine, and strengthen the buttocks. Every extension and rotation stimulates blood flow and enhances overall mobility.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_exercise_is_similar_to_a_glute_bridge\"><\/span><strong>What exercise is similar to a glute bridge?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The clamshell and frog pumps are very similar to a glute bridge and can help you achieve a Pilates butt. The clamshell turns the body to the side and activates the hips, legs, and buttocks. The frog pump uses the same position as the glute bridge, except that the feet touch.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates targets the glutes to shape your buttocks. However, practical results require consistency, increasing the difficulty, and consuming a balanced, protein-rich diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stick to a regular exercise routine, challenge yourself, and use proper form to reach the desired result.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Glutes power functional movements. They are the most significant single muscle in the body, connecting the legs and back.\u00a0 Stretching and strengthening these muscles can: Tighten the bum Reduce lower back pain. Boost pelvic stability That&#8217;s where Pilates moves for the glutes can help. Pilates can shape the glutes and provide a rounder butt. It&#8217;s [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81508,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56,201],"tags":[],"coauthors":[45],"class_list":["post-81507","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-workouts","category-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pilates Moves For Glutes: 5 Easy Ways To Target The Bum - BetterMe<\/title>\n<meta name=\"description\" content=\"Want to do Pilates for rounder buttocks but are struggling to find exercises you like? These\u2605 PILATES MOVES FOR GLUTES \u27a4 can give you the desired results.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pilates Moves For Glutes: 5 Easy Ways To Target The Bum\" \/>\n<meta property=\"og:description\" content=\"Want to do Pilates for rounder buttocks but are struggling to find exercises you like? These\u2605 PILATES MOVES FOR GLUTES \u27a4 can give you the desired results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-17T11:38:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-599-pilates-moves-for-glutes-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Pilates Moves For Glutes: 5 Easy Ways To Target The Bum\",\"dateModified\":\"2025-09-17T11:38:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/\"},\"wordCount\":1812,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-599-pilates-moves-for-glutes.png\",\"articleSection\":[\"Butt Workouts\",\"Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Glutes power functional movements. They are the most significant single muscle in the body, connecting the legs and back.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Stretching and strengthening these muscles can:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Tighten the bum<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Reduce lower back pain.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Boost pelvic stability<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">That's where Pilates moves for the glutes can help.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Pilates can shape the glutes and provide a rounder butt. It's a low-impact fitness routine, yet efficient for promoting balance, good posture, and glute strength.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, lifting, rounding, and sculpting your bum requires a combination of targeted workouts, nutrition, and consistency.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But how do you do it, exactly?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Below, we've listed the most efficient moves for targeting the posterior muscles, mainly the gluteal muscles, including tips and tricks for achieving maximum results.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's jump right in.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are The Most Effective Pilates Moves For Glutes?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Pilates uses a combination of repetitive movements to increase endurance and promote muscle strength.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\\\"><img class=\\\"aligncenter size-large wp-image-77182\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-side-lunge ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/\",\"name\":\"Pilates Moves For Glutes: 5 Easy Ways To Target The Bum - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-599-pilates-moves-for-glutes.png\",\"dateModified\":\"2025-09-17T11:38:15+00:00\",\"description\":\"Want to do Pilates for rounder buttocks but are struggling to find exercises you like? 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These\u2605 PILATES MOVES FOR GLUTES \u27a4 can give you the desired results.","og_url":"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-09-17T11:38:15+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-599-pilates-moves-for-glutes-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Pilates Moves For Glutes: 5 Easy Ways To Target The Bum","dateModified":"2025-09-17T11:38:15+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/"},"wordCount":1812,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-599-pilates-moves-for-glutes.png","articleSection":["Butt Workouts","Pilates"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Glutes power functional movements. They are the most significant single muscle in the body, connecting the legs and back.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Stretching and strengthening these muscles can:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten the bum<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce lower back pain.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost pelvic stability<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">That's where Pilates moves for the glutes can help.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Pilates can shape the glutes and provide a rounder butt. It's a low-impact fitness routine, yet efficient for promoting balance, good posture, and glute strength.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, lifting, rounding, and sculpting your bum requires a combination of targeted workouts, nutrition, and consistency.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But how do you do it, exactly?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Below, we've listed the most efficient moves for targeting the posterior muscles, mainly the gluteal muscles, including tips and tricks for achieving maximum results.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's jump right in.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are The Most Effective Pilates Moves For Glutes?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Pilates uses a combination of repetitive movements to increase endurance and promote muscle strength.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Moves_For_Glutes\"><img class=\"aligncenter size-large wp-image-77182\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/olesia-side-lunge ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/","url":"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/","name":"Pilates Moves For Glutes: 5 Easy Ways To Target The Bum - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-moves-for-glutes\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-599-pilates-moves-for-glutes.png","dateModified":"2025-09-17T11:38:15+00:00","description":"Want to do Pilates for rounder buttocks but are struggling to find exercises you like? 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