{"id":82255,"date":"2025-10-09T12:26:54","date_gmt":"2025-10-09T12:26:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=82255"},"modified":"2025-10-09T21:35:43","modified_gmt":"2025-10-09T21:35:43","slug":"can-pilates-build-glutes-2","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/","title":{"rendered":"Can Pilates Build Glutes Just Like Weight Training?"},"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\/can-pilates-build-glutes-2\/#Can_Pilates_Build_Glutes\" >Can Pilates Build Glutes?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#Pilates_for_Glute_Building_Strengths\" >Pilates for Glute Building: Strengths<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#Pilates_Limitations_for_Glute_Growth\" >Pilates Limitations for Glute Growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#Building_Better_Glutes_with_Pilates_and_More\" >Building Better Glutes with Pilates and More<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#Do_Glutes_Grow_with_Weight_or_Reps\" >Do Glutes Grow with Weight or Reps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#Is_Pilates_Better_than_the_Gym_for_Glutes\" >Is Pilates Better than the Gym for Glutes?<\/a><\/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\/can-pilates-build-glutes-2\/#What_Type_of_Pilates_Is_Best_for_Glutes\" >What Type of Pilates Is Best for Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#Which_Pilates_Exercise_Builds_Glutes_the_Most\" >Which Pilates Exercise Builds Glutes the Most?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#Shoulder_Bridge_Mat-Based\" >Shoulder Bridge (Mat-Based)<\/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\/can-pilates-build-glutes-2\/#Pelvic_Elevation_Performed_on_Mat_or_Reformer\" >Pelvic Elevation (Performed on Mat or Reformer)<\/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\/can-pilates-build-glutes-2\/#Bird_Dog_Mat-Based\" >Bird Dog (Mat-Based)<\/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\/can-pilates-build-glutes-2\/#Tips_for_All_Exercises\" >Tips for All Exercises<\/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\/can-pilates-build-glutes-2\/#How_Long_Does_It_Take_to_Build_a_Butt\" >How Long Does It Take to Build a Butt?<\/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\/can-pilates-build-glutes-2\/#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-15\" href=\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#Are_glutes_hard_to_grow\" >Are glutes hard to grow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#Does_cycling_build_glutes\" >Does cycling build 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\/can-pilates-build-glutes-2\/#Does_swimming_build_glutes\" >Does swimming build glutes?<\/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\/can-pilates-build-glutes-2\/#Can_you_grow_your_glutes_without_weights\" >Can you grow your glutes without weights?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The gluteal muscles are notoriously difficult to grow, but strong, well-developed glutes play a key role in posture, mobility, and athletic performance (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Building them often requires focused effort and strategic workouts.<\/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=Can_Pilates_Build_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;\">Weight training is a common approach, known for its ability to sculpt and strengthen. But where does Pilates fit into the picture? Can these controlled, low-impact movements create results comparable to weights?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s find out how Pilates stacks up when it comes to glute development.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Pilates_Build_Glutes\"><\/span><b>Can Pilates Build Glutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates can strengthen and tone the glutes, making them firmer and more functional (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/331668404_The_Effects_of_the_Use_of_Pilates_Equipment_during_Pilates_Hundred_Swimming_Exercise_on_the_Muscle_Activation_of_Abdominal_Muscles_Lumbar_Erector_Spinae_Gluteus_of_Lumbar_Disc_Disease_Patients\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For those who are looking for aesthetic gains or significant size increases, it works best as part of a broader fitness plan that includes heavy resistance training.<\/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=Can_Pilates_Build_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70446\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4813-1024x640.png\" alt=\"can pilates build glutes\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4813.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4813-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4813.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4813-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4813.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>How Muscles Grow (Hypertrophy)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Before we get into Pilates, it\u2019s vital to understand muscular hypertrophy. This refers to the growth in muscle size that is caused by repeated stress or resistance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8075408\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). To achieve hypertrophy, two key elements are essential: progressive overload and sufficient intensity (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Progressive overload involves gradually increasing the demand placed on a muscle (e.g. by adding weight or resistance over time). Without it, muscles plateau and stop growing. Intensity is about how much stress the muscle is placed under during exercise (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2004\/04000\/fundamentals_of_resistance_training__progression.17.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\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=Can_Pilates_Build_Glutes\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Pilates and Glutes Activation<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pilates incorporates bodyweight movements, emphasizing slow, controlled motion and alignment. Many Pilates exercises, such as bridges, side-lying leg lifts, and clamshells, target the gluteal muscles. The primary glutes include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus Maximus<\/b><span style=\"font-weight: 400;\">: The largest glute muscle responsible for extending the hip (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538193\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus Medius<\/b><span style=\"font-weight: 400;\">: Important for stabilizing the pelvis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557509\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus Minimus<\/b><span style=\"font-weight: 400;\">: Supports hip rotation and stability (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK556144\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Pilates is excellent for activating these muscles. It encourages smaller, stabilizing muscles to join in, and its controlled nature ensures that you\u2019re firing the right areas (e.g. strengthening the gluteus medius to avoid relying too heavily on the quads).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, Pilates exercises often use body weight or resistance bands, which makes the intensity relatively low. This is great for building muscular endurance and improving muscle control, but it may not be enough for significant hypertrophy.<\/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=Can_Pilates_Build_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=\"can pilates build 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 style=\"text-align: center;\"><b>What Research Says<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that Pilates can improve core and lower-body strength (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). For example, research on mat-based Pilates has indicated improvements in glute strength and tone (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/331668404_The_Effects_of_the_Use_of_Pilates_Equipment_during_Pilates_Hundred_Swimming_Exercise_on_the_Muscle_Activation_of_Abdominal_Muscles_Lumbar_Erector_Spinae_Gluteus_of_Lumbar_Disc_Disease_Patients\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, the intensity of Pilates typically falls into the low to moderate range. This means while it\u2019s great for toning and activating the glutes, it doesn\u2019t usually create the conditions necessary for hypertrophy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why? Because hypertrophy relies on lifting heavier loads or pushing the muscles to higher levels of fatigue, which Pilates doesn&#8217;t consistently provide.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pilates_for_Glute_Building_Strengths\"><\/span><b>Pilates for Glute Building: Strengths<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Muscle Activation<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Pilates emphasizes engaging muscles intentionally. This improves the ability of the glutes to fire properly during daily activities or other workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced Core-Glute Connection<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Pilates focuses on working the posterior chain (the muscles along the back of your body, including the glutes and spine). This synergy helps build a stronger, more functional lower body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Versatility<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Exercises such as side-lying clamshells or bridges are excellent ways to isolate and wake up the glutes, which are often neglected in traditional strength routines.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low Impact<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">It\u2019s gentle on the joints while still providing a burn. This is excellent for beginners or those who are recovering from injury.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_Pilates_Build_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70453\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B7%D0%B0%D0%B1%D1%80%D0%B0%D0%BB%D0%B0-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B7%D0%B0%D0%B1%D1%80%D0%B0%D0%BB%D0%B0-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B7%D0%B0%D0%B1%D1%80%D0%B0%D0%BB%D0%B0-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B7%D0%B0%D0%B1%D1%80%D0%B0%D0%BB%D0%B0-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B7%D0%B0%D0%B1%D1%80%D0%B0%D0%BB%D0%B0-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B7%D0%B0%D0%B1%D1%80%D0%B0%D0%BB%D0%B0-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pilates_Limitations_for_Glute_Growth\"><\/span><b>Pilates Limitations for Glute Growth<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lack of Progressive Overload<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Performing bodyweight bridges or leg lifts won&#8217;t significantly stimulate muscle growth after a certain point. Muscles adapt quickly, and without heavier resistance, hypertrophy stalls.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low Intensity<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">The glutes are large, powerful muscles. They typically require substantial loads or resistance to grow significantly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not Focused Solely on Hypertrophy<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Pilates is a full-body system that develops flexibility, balance, and strength. However, it\u2019s not designed with maximal muscle growth in mind.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Building_Better_Glutes_with_Pilates_and_More\"><\/span><b>Building Better Glutes with Pilates and More<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If your goal is bigger glutes, here\u2019s what you can do:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Combine Pilates with Strength Training<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Use Pilates to improve muscle activation and mobility, and pair it with heavy lifts such as glute bridges, barbell squats, or Romanian deadlifts for hypertrophy. Pilates will prime your glutes to work better during heavier lifts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Add Resistance to Pilates Exercises<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Introduce resistance bands, ankle weights, or reformer machines for Pilates glute work to increase intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Nutrition<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Muscle growth requires protein-rich diets and sufficient calories. If you\u2019re burning a lot of calories during Pilates, ensure you\u2019re eating enough to support recovery (<\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/5-nutrition-tips-to-maximize-your-workouts\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize Recovery<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Rest and proper sleep allow muscles to rebuild and grow stronger (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Train Consistently<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Aim for 2-4 days of glute-focused resistance training, with Pilates serving as a complementary practice to refine muscle engagement.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_Pilates_Build_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70056\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-5-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pilates-body-vs-gym-body\/\">Pilates Body Vs Gym Body: A Clear Comparison of Results and Approach<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Glutes_Grow_with_Weight_or_Reps\"><\/span><b>Do Glutes Grow with Weight or Reps?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Glutes need both weights and reps to grow. To grow a muscle, you need to create mechanical tension, muscle damage, and metabolic stress (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mechanical Tension<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">This happens when your muscles bear a heavy load. Think squats or deadlifts. The greater the tension, the stronger the growth stimulus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle Damage<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Small tears in muscle fibers occur during hard workouts. These tears repair and grow larger over time. Achieving this requires either heavier weights or high-effort sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Metabolic Stress<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">The &#8220;burn&#8221; you feel during higher-rep sets comes from accumulating lactic acid. This stress signals your muscles to adapt.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These three factors work together to build muscle, but how you achieve them can vary based on how you train.<\/span><\/p>\n<p style=\"text-align: center;\"><b>The Role of Weight (Intensity)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Training with heavier weights is critical for stimulating growth, particularly in larger muscles such as the glutes. Heavy loads create more mechanical tension. This leads to stronger signals for hypertrophy (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2004\/04000\/fundamentals_of_resistance_training__progression.17.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For effective glute growth with heavier weights:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your reps low to moderate (6-12 per set).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use compound exercises such as barbell squats, hip thrusts, and Bulgarian split squats. These movements hit all the fibers in the glutes (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7039033\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Heavy lifting also recruits fast-twitch muscle fibers. These fibers are responsible for power and force. They also have the highest potential for growth (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4562558\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=Can_Pilates_Build_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77167\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>The Role of Reps (Volume and Endurance)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">High-rep, low-weight training focuses on volume and endurance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7927075\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). You&#8217;re creating more metabolic stress rather than tension. Exercises such as resistance band kickbacks or high-rep donkey kicks burn the glutes and enhance endurance but often fall short of causing significant hypertrophy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, higher reps can still play an important role:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They improve muscular engagement and endurance, preparing muscles for heavier lifts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They target slow-twitch fibers, which contribute to muscle tone and definition (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8473039\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit-2?variant=53593382519169\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/EssentialKit6-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p style=\"text-align: center;\"><b>Which Is Better for Glutes?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The truth is, you need both weight and reps for optimal results. Here\u2019s how you can balance the two:<\/span><\/p>\n<p><b>1. Prioritize Progressive Overload<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the gradual increase of stress placed on your muscles (<\/span><a href=\"https:\/\/blog.nasm.org\/progressive-overload-explained\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Whether you\u2019re lifting heavier weights over time or increasing reps, progressive overload ensures the glutes stay challenged and continue to grow.<\/span><\/p>\n<p><b>2. Mix Heavy Strength Days with Volume Days<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On certain days, focus on heavy compound lifts with low to moderate reps (e.g. squats for 6-8 reps). This builds strength and thickness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On other days, include higher-rep accessory work (e.g. lunges or cable kickbacks for 12-20 reps). These refine techniques and maximize endurance.<\/span><\/li>\n<\/ul>\n<p><b>3. Don&#8217;t Neglect Recovery<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Training too hard without recovery can stall growth. Allow at least 48 hours of rest between intense glute sessions. Sleep and nutrition also matter (<\/span><a href=\"https:\/\/blog.nasm.org\/the-science-of-recovery\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>4. Focus on Form<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Whether lifting heavy or working through high reps, muscle activation is key. Make sure you truly feel the glutes working. Otherwise, other muscles (such as the quads or hamstrings) may take over.<\/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=Can_Pilates_Build_Glutes\"><img decoding=\"async\" class=\"aligncenter wp-image-70464 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-5-1024x640.png\" alt=\"\" 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<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Pilates_Better_than_the_Gym_for_Glutes\"><\/span><b>Is Pilates Better than the Gym for Glutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates and gym workouts each bring unique advantages to the table. Your choice will depend on your goals and preferences.<\/span><\/p>\n<ul>\n<li><b>Pilates for Glutes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pilates focuses on precision and control. It\u2019s excellent for activating the glutes, improving stability, and building endurance. Exercises such as bridges, side-lying leg lifts, and clamshells are staples that target the glutes effectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With Pilates, you\u2019ll develop a strong mind-muscle connection, which is essential for maximizing engagement during any workout (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/379805377_PILATES_ENHANCING_MUSCULOSKELETAL_HEALTH_THROUGH_INTEGRATED_MOVEMENT\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). It also strengthens supporting muscles (such as the core), enhancing balance and reducing the risk of injuries (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This makes it ideal for beginners and those who are seeking functional strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, Pilates tends to lack progressive overload (gradually increasing resistance), which is crucial for significant muscle growth, or hypertrophy.<\/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=Can_Pilates_Build_Glutes\"><img decoding=\"async\" class=\"aligncenter wp-image-70465 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-7-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-7-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-7-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-7-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-7-5-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Gym for Glutes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Gym workouts shine in their ability to create mechanical tension in muscles by using heavier weights and machines. Squats, deadlifts, and hip thrusts are unparalleled for building glute size and strength (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7039033\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The gym allows you to progressively overload the glutes, challenging them in ways that bodyweight Pilates exercises cannot. It also caters to hypertrophy by recruiting fast-twitch fibers, which have the greatest growth potential.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, gym routines can sometimes neglect proper engagement, leading to subpar results if other muscles compensate (e.g. quads or hamstrings). This is where Pilates-inspired activation techniques can come in handy. <span data-sheets-root=\"1\">If you&#8217;re curious about the <a href=\"https:\/\/betterme.world\/articles\/best-exercises-for-hamstrings-and-glutes\/\">best exercises for hamstrings and glutes<\/a>, check out our earlier article.<\/span><\/span><\/p>\n<ul>\n<li><b>The Verdict<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Rather than choosing one over the other, consider combining Pilates with gym training. Use Pilates for glute activation, mobility, and endurance, and the gym for heavy lifting and hypertrophy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Together, these methods create a comprehensive plan to sculpt glutes that are strong, functional, and aesthetically pleasing. Whether you\u2019re looking to tone or grow, there\u2019s a place for both in your routine.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pilates-legs\/\">Pilates for Legs: 12 Exercises to Add to Your Routine<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Type_of_Pilates_Is_Best_for_Glutes\"><\/span><b>What Type of Pilates Is Best for Glutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Reformer Pilates brings a game-changing element to glute training. The reformer machine uses springs to add resistance to exercises like footwork, leg presses, and hamstring curls. This added load allows for more mechanical tension, which is essential for hypertrophy (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11641042\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reformer Pilates also provides smoother motion and supports proper alignment, which enables you to target the glutes more effectively. If you\u2019re looking to strengthen and shape your glutes while enjoying a higher-intensity workout, reformer glute exercises are a fantastic option.<\/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=Can_Pilates_Build_Glutes\"><img decoding=\"async\" class=\"aligncenter wp-image-69564 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-7-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-7-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Pilates_Exercise_Builds_Glutes_the_Most\"><\/span><b>Which Pilates Exercise Builds Glutes the Most?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercises that focus on activation, endurance, and balance tend to have a lot of potential.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The shoulder bridge stands out. Research measuring the electromyographic activity of the gluteus maximus has shown that the shoulder bridge produces higher activation compared to other Pilates movements. This makes it a solid choice for engaging and strengthening the glutes (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/309182596_Muscle_Activation_During_Pilates_Exercises_in_Participants_With_Chronic_Nonspecific_Low_Back_Pain_A_Cross-Sectional_Case-Control_Study\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other exercises such as pelvic elevation and bird dog also target the gluteus maximus but emphasize balance and control rather than maximal muscle recruitment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that Pilates isn\u2019t primarily designed for hypertrophy (muscle growth). Instead, it excels at improving glute activation, functional strength, and postural support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are aiming to build strong, well-rounded glutes, the Pilates glute exercises above can be a valuable addition to your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for significant muscle growth, these exercises are best used in combination with traditional strength training methods such as squats or glute bridges with added resistance. This blended approach will ensure glutes that are strong, balanced, and functional.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <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=Can_Pilates_Build_Glutes\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Bridge_Mat-Based\"><\/span><b>Shoulder Bridge (Mat-Based)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The shoulder bridge is renowned for its ability to achieve high glute activation while also engaging the hamstrings and core.<\/span><\/p>\n<p><b>Steps<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a mat with your knees bent and your feet flat on the floor, hip-width apart. Place your arms by your sides with your palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by pulling your belly button toward your spine. Squeeze your glutes tightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your heels to lift your hips off the mat, forming a straight line from your shoulders to your knees. Avoid overarching your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds, focusing on squeezing your glutes at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your hips back down to the mat, one vertebra at a time, maintaining control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-12 repetitions, ensuring consistent glute engagement throughout.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_Pilates_Build_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70472\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-14-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-14-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-14-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-14-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-14-3-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pelvic_Elevation_Performed_on_Mat_or_Reformer\"><\/span><b>Pelvic Elevation (Performed on Mat or Reformer)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic elevation is an excellent exercise for targeting the glutes and promoting pelvic stability.<\/span><\/p>\n<p><b>Steps<\/b><span style=\"font-weight: 400;\"> (Mat Version):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a mat, with your legs bent and your feet resting flat on the ground. Ensure your feet are placed close to your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes to lift your pelvis upward, creating a diagonal line from your shoulders to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position briefly, tightening your glutes to avoid using your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your pelvis back to the mat with control and repeat 10-12 times.<\/span><\/li>\n<\/ol>\n<p><a href=\"http:\/https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Can_Pilates_Build_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69567\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-5-3-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Steps<\/b><span style=\"font-weight: 400;\"> (Reformer Version):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on the reformer with your feet propped on the foot bar and your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to extend your hips upward while your shoulders remain grounded against the carriage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Control your descent back down while maintaining tension in your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 10-12 controlled repetitions.<\/span><\/li>\n<\/ol>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/big-pilates-reformer?srsltid=AfmBOopPZuINfgBBeUbNVuXtTGsZuD4yDesW3awBB7x9-8gxwQpRLKBj \" 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\/bigreformer3-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=\"Bird_Dog_Mat-Based\"><\/span><b>Bird Dog (Mat-Based)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bird dog is a functional, mat-based exercise that promotes core stability and glute strength.<\/span><\/p>\n<p><b>Steps<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin on all fours on your mat, with your wrists positioned directly under your shoulders and your knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, keeping your spine neutral. Avoid arching or rounding your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right arm and your left leg simultaneously until both are in line with your torso, forming a straight line from your fingertips to your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on keeping your hips level while squeezing your left glute for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position briefly, then return to the starting position with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the opposite side, extending your left arm and your right leg. Complete 8-10 repetitions per side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_All_Exercises\"><\/span><b>Tips for All Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move slowly and with control to enhance muscle engagement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on proper form, ensuring all movements stem from muscle activation rather than momentum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a neutral spine throughout each exercise to prevent compensations that reduce glute activation.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By incorporating these exercises into your workout routine, you can maximize glute engagement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to break the monotony of your traditional Pilates workout routine, consider exploring this <\/span><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-butt\/\"><b>wall pilates for butt <\/b><\/a><span style=\"font-weight: 400;\">workout that is designed for beginners.<\/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=Can_Pilates_Build_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69568\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-3-1024x640.png\" alt=\"can pilates build glutes\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-6-3-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_Build_a_Butt\"><\/span><b>How Long Does It Take to Build a Butt?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A study on high-volume <a href=\"https:\/\/betterme.world\/articles\/pilates-moves-for-glutes\/\">resistance training<\/a> found that significant lean mass increases can occur within 8 weeks (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). However, visible changes in muscle size, especially in the glutes, often require consistent training over 8-12 weeks or more, depending on individual factors:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive overload:<\/b><span style=\"font-weight: 400;\"> Gradually increasing resistance or intensity is essential for stimulating muscle growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise selection: <\/b><span style=\"font-weight: 400;\">Compound movements such as squats, hip thrusts, and deadlifts are particularly effective for glute hypertrophy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training volume and frequency: <\/b><span style=\"font-weight: 400;\">Research has suggested training the glutes 1-3 times per week with 3-12 sets per week, depending on recovery capacity (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1542334\/full\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery and nutrition:<\/b><span style=\"font-weight: 400;\"> Adequate protein intake, sleep, and rest between sessions are essential for muscle repair and growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individual differences: <\/b><span style=\"font-weight: 400;\">Genetics, training experience, and hormonal factors can significantly impact the rate of muscle development.<\/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=Can_Pilates_Build_Glutes\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69468\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-3-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/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=\"Are_glutes_hard_to_grow\"><\/span><strong>Are glutes hard to grow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Glutes can be challenging to grow due to their anatomy and function. They are large, powerful muscles that are designed for endurance and stability (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). To trigger growth, they require consistent resistance training, progressive overload, and sufficient recovery. Individual factors such as genetics, training effort, and nutrition also play a significant role. While glute development may take time and effort, it\u2019s achievable with a well-structured routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_cycling_build_glutes\"><\/span><strong>Does cycling build glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Cycling can help develop the glutes, but not to the same extent as targeted resistance exercises. It engages the gluteus maximus, particularly during the extension phase of pedaling. However, as cycling lacks the progressive overload required for hypertrophy, it\u2019s more effective for endurance and activation rather than muscle growth. Adding resistance or uphill cycling can increase glute engagement.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_swimming_build_glutes\"><\/span><strong>Does swimming build glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Swimming offers an excellent full-body workout, but it\u2019s not highly effective for building glutes. While movements such as flutter kicks and dolphin kicks engage the glute muscles, swimming primarily improves muscle endurance and cardiovascular fitness. For hypertrophy, exercises with external resistance such as Pilates movements, squats, or hip thrusts are more effective.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_grow_your_glutes_without_weights\"><\/span><strong>Can you grow your glutes without weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can grow your glutes without weights by using bodyweight exercises or resistance bands to create tension and challenge the muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises such as hip bridges, donkey kicks, and Pilates movements, such as the side-lying kick series and shoulder bridge, are excellent for glute development. However, to see significant growth, progressively increasing the resistance or challenge over time is essential. Adding elements such as tempo changes or bands can enhance the effectiveness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explore the <\/span><a href=\"https:\/\/betterme.world\/articles\/best-glute-exercises\/\"><b>best glute exercises<\/b><\/a><span style=\"font-weight: 400;\"> to help build stronger lower body muscles in our previous guide.<\/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=Can_Pilates_Build_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><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates can absolutely strengthen and tone the glutes, making them firmer and more functional. For those who are looking for aesthetic gains or significant size increases, it works best as part of a broader fitness plan that includes heavy resistance training. However, Pilates brings tremendous value &#8211; it builds body awareness, balances muscle groups, and enhances flexibility.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The gluteal muscles are notoriously difficult to grow, but strong, well-developed glutes play a key role in posture, mobility, and athletic performance (1). Building them often requires focused effort and strategic workouts. Weight training is a common approach, known for its ability to sculpt and strengthen. But where does Pilates fit into the picture? Can [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82256,"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-82255","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>Can Pilates Build Glutes Just Like Weight Training? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CAN PILATES BUILD GLUTES \u27a4? It strengthens, tones, and enhances endurance. Discover more about targeted exercises such as the shoulder bridge and side-lying kicks.\" \/>\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=\"Can Pilates Build Glutes Just Like Weight Training?\" \/>\n<meta property=\"og:description\" content=\"\u2605 CAN PILATES BUILD GLUTES \u27a4? It strengthens, tones, and enhances endurance. Discover more about targeted exercises such as the shoulder bridge and side-lying kicks.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/\" \/>\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=\"2025-10-09T21:35:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-701-can-pilates-build-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=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Can Pilates Build Glutes Just Like Weight Training?\",\"dateModified\":\"2025-10-09T21:35:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/\"},\"wordCount\":2735,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-701-can-pilates-build-glutes.png\",\"articleSection\":[\"Butt Workouts\",\"Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The gluteal muscles are notoriously difficult to grow, but strong, well-developed glutes play a key role in posture, mobility, and athletic performance (<\/span><a href=\\\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Building them often requires focused effort and strategic workouts.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Weight training is a common approach, known for its ability to sculpt and strengthen. But where does Pilates fit into the picture? Can these controlled, low-impact movements create results comparable to weights?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's find out how Pilates stacks up when it comes to glute development.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can Pilates Build Glutes?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Pilates can strengthen and tone the glutes, making them firmer and more functional (<\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/331668404_The_Effects_of_the_Use_of_Pilates_Equipment_during_Pilates_Hundred_Swimming_Exercise_on_the_Muscle_Activation_of_Abdominal_Muscles_Lumbar_Erector_Spinae_Gluteus_of_Lumbar_Disc_Disease_Patients\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). For those who are looking for aesthetic gains or significant size increases, it works best as part of a broader fitness plan that includes heavy resistance training.<\/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=Can_Pilates_Build_Glutes\\\"><img class=\\\"aligncenter size-large wp-image-70446\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4813-1024x640.png\\\" alt=\\\"can pilates build glutes\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n<p style=\\\"text-align: center;\\\"><b>How Muscles Grow (Hypertrophy)<\/b><\/p>\\r\\n<span style=\\\"font-weight: 400;\\\">Before we g ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/\",\"name\":\"Can Pilates Build Glutes Just Like Weight Training? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-701-can-pilates-build-glutes.png\",\"dateModified\":\"2025-10-09T21:35:43+00:00\",\"description\":\"\u2605 CAN PILATES BUILD GLUTES \u27a4? It strengthens, tones, and enhances endurance. 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It strengthens, tones, and enhances endurance. Discover more about targeted exercises such as the shoulder bridge and side-lying kicks.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Can Pilates Build Glutes Just Like Weight Training?","og_description":"\u2605 CAN PILATES BUILD GLUTES \u27a4? It strengthens, tones, and enhances endurance. Discover more about targeted exercises such as the shoulder bridge and side-lying kicks.","og_url":"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-10-09T21:35:43+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-701-can-pilates-build-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":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Can Pilates Build Glutes Just Like Weight Training?","dateModified":"2025-10-09T21:35:43+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/"},"wordCount":2735,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-701-can-pilates-build-glutes.png","articleSection":["Butt Workouts","Pilates"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The gluteal muscles are notoriously difficult to grow, but strong, well-developed glutes play a key role in posture, mobility, and athletic performance (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Building them often requires focused effort and strategic workouts.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Weight training is a common approach, known for its ability to sculpt and strengthen. But where does Pilates fit into the picture? Can these controlled, low-impact movements create results comparable to weights?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's find out how Pilates stacks up when it comes to glute development.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can Pilates Build Glutes?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Pilates can strengthen and tone the glutes, making them firmer and more functional (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/331668404_The_Effects_of_the_Use_of_Pilates_Equipment_during_Pilates_Hundred_Swimming_Exercise_on_the_Muscle_Activation_of_Abdominal_Muscles_Lumbar_Erector_Spinae_Gluteus_of_Lumbar_Disc_Disease_Patients\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For those who are looking for aesthetic gains or significant size increases, it works best as part of a broader fitness plan that includes heavy resistance training.<\/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=Can_Pilates_Build_Glutes\"><img class=\"aligncenter size-large wp-image-70446\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4813-1024x640.png\" alt=\"can pilates build glutes\" width=\"770\" height=\"481\" \/><\/a>\r\n<p style=\"text-align: center;\"><b>How Muscles Grow (Hypertrophy)<\/b><\/p>\r\n<span style=\"font-weight: 400;\">Before we g ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/","url":"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/","name":"Can Pilates Build Glutes Just Like Weight Training? - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/can-pilates-build-glutes-2\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-701-can-pilates-build-glutes.png","dateModified":"2025-10-09T21:35:43+00:00","description":"\u2605 CAN PILATES BUILD GLUTES \u27a4? It strengthens, tones, and enhances endurance. 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