Alexa Mellardo
Sun, July 12, 2026 at 6:25 PM UTC
Your glutes are responsible for much more than you’d think. They play an essential role in controlling hip movement, which enables you to walk, run, stand and climb stairs with ease. Strong glutes also help stabilize the pelvis, improve mobility, boost athletic performance and reduce strain on the lower back
The glutes consist of three muscles: the gluteus maximus, gluteus medius and gluteus minimus. Whether your routine involves daily brisk walks, playing pickleball or keeping up with your kids or grandkids, building and preserving strong glute muscles is essential for leading an active, independent life. After all, when the glutes are weak or don’t get enough activity, daily movement can be compromised.Â
“I’ve taught thousands of clients over the years, from complete beginners to athletes, and one of the most common things I see is underactive glutes. Modern lifestyles, desk jobs and scrolling keep us sitting more than ever and the impact is that our glutes aren’t doing their job properly,” explains Nikkii Behrens, Pilates teacher, trainer and founder ofRare Pilates
To prevent underactive glutes, consider a regular Pilates practice. According to Behrens, Pilates teaches the body how to move more efficiently. When the core and glutes work in harmony, your posture improves and daily movement feels all-around stronger
Are you ready to get started? We asked Pilates instructors to share one exercise they agree is king when it comes to building stronger glutes
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Why Pilates Is Effective for Activating the Glutes
Pilates prioritizes quality over quantity. Instead of working with heavy loads, Pilates requires proper alignment, precise cueing and controlled movement to help you access muscles that have become weaker from sedentary habits or repetitive movement patterns
“Throughout class, the glutes are challenged in multiple planes of motion while working alongside the core and hips, building strength that’s balanced and functional,” says Lily Colins-Sak, certified Pilates instructor and owner of The Daily Pilates
The Best Pilates Exercise for Stronger Glutes, According to Instructors
If you’re looking to build stronger glutes, instructors recommend the footbar bridge on the reformer. In fact, Behrens says this exercise is one of the easiest yet most productive ways to “wake up” your glutes and support genuine strength gains
“What makes this exercise so effective is that it trains the glutes in their primary function: hip extension. Many people compensate during lower-body exercises by relying heavily on their quads or lower back. The footbar bridge creates a more direct connection to the glutes while also requiring control, stability, and proper pelvic alignment,” Behrens explains
While the bridge recruits all three glute muscles, it mainly engages the gluteus maximus—the biggest and most powerful muscle within the group. The gluteus medius and gluteus minimus play a crucial role as well by stabilizing the pelvis and keeping the body aligned as you flow through the exercise
“In Pilates, we rarely isolate a muscle completely; instead, we train the body to work as an integrated system, which is why the results often carry over so well into everyday life,” Behrens tells Parade
Since many Pilates enthusiasts typically enter a class shortly after just waking up or being sedentary all day, their glutes are usually underactive, which is where bridging comes in clutch
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“Focusing on pressing evenly through both heels, maintaining equal energy through the right and left sides of the body, and creating a strong heel-to-glute connection helps recruit the glutes intentionally rather than letting the hamstrings or low back take over,” says Colins-Sak
Related:The #1 Pilates Workout Sequence That Builds Strength Beyond the Mat
How To Do Footbar Bridging
Begin by lying flat on your back on the reformer’s carriage
Place your feet hip-width apart on the footbar
Activate your core, press through your heels, and slowly lift your hips toward the ceiling until your body is straight from shoulders to knees
Hold for a moment at the top, squeezing your glutes
Use control to lower
Keep in mind that the goal isn’t how high you’re able to lift but how well you can stay aligned and keep tension through the back of your body
“The movement can be performed with the spine staying long and neutral, or with spinal articulation as you peel the spine up and down one vertebra at a time. It can also be varied with both feet on the footbar, a single-leg bridge, different foot positions, or added pulses and holds to increase the challenge,” Behrens tells Parade
Related:This Is the Safest Way To Start Pilates After 60, According to Instructors
How the Footbar Bridge Differs From Traditional Gym Exercises
Compared to classic gym workouts like lunges, squats or leg presses, the footbar bridge presents a totally different challenge. While gym exercises may be effective for boosting lower-body strength, many perform them without successfully engaging their glutes
“In a bridge position, the glutes become the primary driver of movement while the spine remains supported. This allows clients to focus on the quality of contraction rather than simply moving heavier loads,” Behrens explains
The role core stability plays is another plus. In Pilates workouts, the glutes aren’t trained in isolation. Instead, they work with the core to establish a stable foundation for each exercise
“During the footbar bridge, the deep abdominal muscles help stabilize the pelvis and spine while the glutes generate force. Without adequate core control, the lower back often takes over, reducing the effectiveness of the exercise and increasing strain elsewhere,” Behrens adds
How To Modify the Footbar Bridge if You Don’t Have a Reformer
If you don’t have access to a reformer, no worries! You don’t need one to reap the glute-strengthening benefits of this exercise. A classic mat bridge hits the same muscles using the same principles of alignment and control. Here’s how to do it:
Lie flat on your back on a mat, with your knees bent and feet planted hip-width apart on the floor, roughly under your knees
Place your arms by your sides, palms down, for stability
Activate your core, press through your heels, and slowly lift your hips toward the ceiling until your body is straight from shoulders to knees
Hold for a moment at the top, squeezing your glutes
Use control to lower
Just like the reformer version, the same cues apply: even pressure through both heels, equal energy through the right and left sides of the body, and a strong heel-to-glute connection so the hamstrings and lower back don’t take over
If you want to increase the challenge, try single-leg bridges, add a pulse at the top, place a resistance band around your thighs just above the knees, or hold a light dumbbell or weight plate across your hips. You can also experiment with spinal articulation—peeling the spine off the mat one vertebra at a time—versus keeping the spine long and neutral throughout.Moral of the story? If you’re looking to build strong, sculpted glutes, Pilates is here to deliver real results
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Sources:
Nikkii Behrens, Pilates teacher, trainer and founder ofRare Pilates
Lily Colins-Sak, certified Pilates instructor and owner of The Daily Pilates
This story was originally published byParadeon Jul 12, 2026, where it first appeared in theHealth & Wellnesssection. Add Parade as aPreferred
