16 Quick & Simple LOWER BODY PILATES WORKOUT for Women (10-Minute Workout)

Your glutes do a lot for you. The least you can do is give them 10 minutes.

This lower body Pilates workout uses the wall to hit your legs from every angle. We’re talking hip bridges, single-leg work, and ankle mobility all in one routine.

No fancy equipment needed — ankle weights are optional, so just grab a mat, find a wall, and give this Pilates legs workout a try. It’s the perfect Pilates routine at home when time is tight!

Let’s ease into this wall pilates leg workout with some hip rolls.

For this one, you’ll roll through “imprint” — that just means pressing your low back into the mat — and then up onto your shoulder blades.

If you tend to feel this in your low back instead of your glutes, try tilting your pelvis slightly so your hip bones move closer to your ribs. That little adjustment makes a big difference!

Now you’re warmed up, so let’s pick up the pace with this pilates glute exercise.

You’ll bridge up, lower your hips until they’re just hovering over the mat, and then squeeze back up. The key here? Really focus on squeezing your glutes every time you come up to open up that hip joint.

Stay up in that bridge — don’t come down just yet!

For this pilates leg exercise, you’ll keep your hips lifted the entire time while lifting and lowering your heels off the wall. It’s great ankle mobility work AND isometric glute work all rolled into one.

Time to switch things up with a new foot position. You’ll turn your feet out on the wall so they look like a “V.”

Leave a little space between your heels — they shouldn’t be touching. Then it’s the same hip lift you already know: drop to hover, lift back up.

Having trouble getting your glutes up? Scoot a little closer to the wall and that should help.

Keep holding that V-stance bridge and get ready for more heel lifts.

You’ll really want to focus on staying lifted and steady through the rest of your body while your heels go up and down. It sounds simple, but you’ll feel the difference!

Take a quick breather here — you’ve earned it.

For this next move in the pilates legs and glutes series, you’ll spread your feet further apart on the wall and turn them back to parallel (think of the number “11”).

Then it’s back to bridging and dropping those hips to hover.

Same position, but now you’ll add the heel lifts while staying lifted.

Don’t forget to breathe — it’s easy to hold your breath during these! If you’re feeling any low back discomfort at this point, bring your knees in and give them a quick hug before moving on.

We’re bringing that turned-out foot position back, but this time in the wider stance.

You might notice this one hits the outer part of your glutes a bit more. That’s because those muscles are working overtime to keep your hips rotated out while you lift.

Last set of heel lifts in this position — you’ve got this!

Stay lifted, keep breathing, and lift those heels for 10 reps. After this one, bring your knees in and rock back and forth to give your body a little reset.

Here’s where this mat pilates leg workout really levels up.

You’ll bridge up, bring one leg into tabletop, and do your hip lifts on just one side. Fair warning — it’s a lot more work for your pelvis to stay level, so don’t be surprised if you feel wobbly at first!

If you have ankle weights on, this is where you’ll really start to feel them.

Keep that one leg in tabletop and add your heel lifts.

Try to stay both lifted and level the whole time. Once you finish one side, switch legs and repeat the single leg hip lifts AND the heel lifts on the other side.

For this pilates leg workout at home, you’ll extend your tabletop leg straight out toward the wall and bring it back.

The focus here is on keeping your pelvis and hip bones perfectly level — point that foot and feel the length through your leg. If this feels uncomfortable on the wall, you can always take your feet to the floor and bridge from there.

This one’s a combo move, so it takes a bit of coordination.

You’ll go from tabletop, extend your leg up toward the ceiling, back to tabletop, then reach it out toward the wall — all while staying bridged. You’ll do 5 reps on each leg.

Last pilates leg exercise before the cool down!

You’ll extend one leg straight up, point your foot, and draw circles in the air. Start with small circles to protect your core, and you can make them bigger as you get stronger and repeat this routine.

The whole time, try to keep your hip bones at the same height — that’s the real challenge here.

You made it through the hard part! Now it’s time to stretch it out.

You’ll come into a hands-and-knees position and move between flexing your spine (rounding your back up) and extending it (letting your stomach drop). This feels amazing after all that pilates lower body work.

To wrap up this pilates routine at home, sit your hips back toward your heels and reach your arms forward.

Round your spine and just hang out here for a bit — your low back will thank you. This would also be a great workout to pair with an ab routine if you want to keep going!