Living

These 5 Pilates Moves Are Hands Down the Best Way to Build Deep Core Stability and Activate Sleepy Glutes

By Alexa Mellardo Tapia Men's Journal

Updated June 8, 2026 1:01 PM

Despite the matching pastel sets and the viral "Pilates Girl" aesthetic likely dominating your girlfirends' social feeds, Pilates belongs in your routine as much as it does hers. Think of it as yoga's high-tension cousin, a low-impact and full-body burner that forces your muscles to fail without crushing your joints. It's a stellar blueprint for building functional strength, firing up deep core stabilizers, and finally wiping out chronic lower back pain. Plus, if your goal is to sculpt your glutes, Pilates can help recruit all parts of the gluteus maximus, medius, and minimus through controlled, intentional movement.

Because the practice forces you to lock into your breathing and control every single inch of movement, it operates as a highly effective weapon for melting daily stress and anxiety. The best part is that it is completely sustainable, easily adaptable, and pairs perfectly with a heavy lifting schedule.

"Mat Pilates is an excellent modality for developing glute strength, hip stability, and lower-body muscular endurance," explains Andrea Lepcio, ACE-Certified Personal Trainer, Mat Pilates Instructor, and Founder and Owner at Mighty Fit. "While it typically won't build maximal strength the way progressive resistance training with heavier loads can, it can help improve glute activation, movement quality, and functional strength."

We spoke with experts who agree that one Pilates exercise is a must-have in your lower-body routine. While it may not pack on the same sort of muscle that heavy squats will, it connects your core with a few lower-body movements to create stronger, more efficient movement patterns.

Want the latest fitness advice and workouts to tackle any adventure? Sign up for our Blueprint newsletter.

The Importance of Building Solid Glute and Lower-Body Strength

Building and preserving lower-body strength is essential for leading a long, healthy existence. After all, a solid lower body helps you perform daily movements-like bending to pick up groceries, getting up from a seated position, climbing stairs, and even playing pickleball-with ease as you age. A strong, capable lower body helps you avoid falls, which are the leading cause of injury among those 65 and up. Research also shows that preserving lower-body muscle mass is a key factor in your physical performance as you age.

That's where Pilates comes into play. This training modality fires up the glutes and entire lower body during many of its exercises. And the best part? All you really need is a mat and some space in your home to get started.

The 5 Pilates Moves That Will Actually Wake Up Your Glutes

Experts dub the Mat Pilates Side Series one of the best exercises to train your glutes-and research further backs up the glute-building and hip-strengthening benefits derived from side-lying workouts. Unlike squats, this smooth flow focuses on one leg at a time, emphasizing solid form.

"Keeping the body in a line, with the shoulders and hips stacked and the core engaged, the series takes the leg through a series of moves that require glute engagement," explains Lepcio. "While the sequence targets all gluteal muscles, there is particular emphasis on the glute medius."

Since this exercise fires up the glute medius and minimus, it promotes better balance and hip stability. According to Hannah Lawrence, Pilates Instructor and Studio Manager at Sundrop Pilates in Denver, CO, the series is one of her go-to methods to "wake up" the glutes-particularly the muscles that are left unaddressed during exercises like squats and lunges.

Here's exactly how to do the Mat Pilates Side Series. Perform each movement on one side before switching over to the other. Keep in mind that your hips should not rock forward or back-make sure they remain stacked, and prioritize control rather than how high you're able to lift your leg.

1. Front and Back Kicks

Lie on your side with your body forming a straight line along the edge of your mat.
Rest your head on your bottom hand.
Place your top hand on the mat ahead of your chest for support. As you build strength, place your top hand on your hip.
Brace your core and move both legs forward slightly.
Lift your top leg to hip level.
Use control to kick your leg forward without moving your hip.
Then, smoothly sweep that leg behind you, squeezing your glute as you do so.

2. Leg up in 1 and Down in 3

Return to the start position with your top leg lifted to hip height.
Lift your leg up in 1 count as high as you're able to.
Lower for 3 slow counts.

3. Leg up in 3 and Down in 1

Lift your top leg up in 3 slow counts as high as you're able to.
Lower for 1 count.

4. Little Circles

Return to the start position with your top leg lifted to hip height.
Start to trace little forward circles with your top leg, keeping the motion smooth and controlled.
Reverse the movement.

5. Bicycle

Return to the start position.
With control, sweep your top leg up, bending your knee toward your chest.
Extend the leg forward, then sweep it down and slightly behind you.
The movement should be smooth and mimic riding a bike.

How the Side Series Builds Strength and Stability at the Same Time

This mat series calls for you to work against gravity from a side-lying position, which is what makes it so effective.

"Your core and hip stabilizers have to stay engaged the entire time just to keep you still," Lawrence tells us. "Your stabilizing muscles never get a break. Your core, your bottom glute, and your hip are all working just to keep you in position while your top leg is moving. So you're building strength through the movement, and stability through the effort of staying still at the same time. It's a two-for-one that a lot of traditional exercises don't give you."

In addition, because the movements are gradual and controlled, your muscles flow through the full range of motion rather than relying on momentum.

If you're ready to take control of your glute strength, Pilates is truly the name of the game. After all, when you have sluggish glutes, your lower back works on overdrive, attempting to stabilize the hips and spine. Strong, active glutes help you walk and run freely through daily life.

This story was originally published by Men's Journal on Jun 8, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.

This story was originally published June 8, 2026 at 11:56 AM.