Workouts & exercises
Reformer leg and glute workout
The short answer
Effective reformer leg work combines bilateral pushing (footwork), unilateral loading (single-leg footwork and lunges), and hip extension against straps (bridging and leg press variations). The unilateral work is where most of the glute benefit comes from.
Bilateral first, then single leg
Footwork on two legs builds the pattern and the tolerance. Single-leg footwork exposes the side-to-side difference almost everyone has, and it doubles the load on the working side without changing the spring.
That doubling matters. Two-legged footwork on four springs loads each leg with two springs’ worth; single-leg footwork on three springs loads one leg with three.
The sequence
Work through bilateral, then unilateral, then hip extension. Finish with the standing or lunge work, which demands the most stability and should not be done fatigued.
- Footwork, all foot positions — 3–4 springs, 10 reps each
- Single-leg footwork — 2–3 springs, 8 reps each side
- Bridging on the footbar — 2 springs, 10 reps
- Leg press in straps, supine — 2 springs, 10 reps each side
- Side-lying leg series — 1 spring, 10 reps each
- Reformer lunge — 1 spring, 6–8 reps each side
Getting the glutes to actually work
In hip extension work, the hamstrings and lower back will happily do the job if the glutes are slow to engage. The signal is cramping hamstrings during bridging, which is close to universal and usually means the glutes are not initiating.
Try a brief squeeze of the glutes before you start moving, and reduce range so the movement finishes where the glute is still working rather than where the back takes over.
Frequently asked questions
- Does reformer Pilates build glutes?
- It builds them well, particularly through unilateral and hip-extension work. For maximal size, heavier loading with weights progresses faster because increments are finer.
- Why do my hamstrings cramp during bridging?
- Usually because the glutes are not initiating the movement and the hamstrings are compensating. A deliberate glute engagement before moving, and less range, both help.
- How many springs for leg work?
- Three to four for bilateral footwork, two to three for single leg, one to two for strap work. Single-leg work doubles the load per leg at any given setting.