The Best Pilates Exercises for Strong, Sculpted Legs
Make your next leg day one to look forward to with these fun and dynamic strength-building Pilates exercises aimed to work your inner thighs, quads, calves, glutes, and more. Alo Moves Pilates instructor Tela Anderson will take you through a complete Pilates leg workout that can easily be incorporated into your existing fitness routine.
Want to practice along with Tela? Be sure to take the full Pilates Lower Body Burn class on Alo Moves after you’ve sampled the sequence here. You can also pair it with our free arm toning Pilates workout for a full-body sweat session.
Side Ski
20 reps
Stand in the middle of your mat facing the long edge.
Step your right leg out to the right edge of the mat while picking your left foot up, and in a fluid motion, step out to the left side and pick your right foot up.
Keep stepping side to side while your arms row forward and back, as if you were holding two ski poles.
Glute Bridge Pulses
10 reps
Lie on your back with your knees bent and your arms at your side.
Lift your hips up and hold while you pulse up for three counts.
Lower your seat back to the floor.
Ped-o-Pulls
10 reps
Stand on your toes with your heels together. Let your arms rest on your thighs.
Bend your knees and slide down, opening your legs into a “V.” Lift your arms out to a T-shape.
Straighten your legs and come back up to your starting position on your toes, then relax your arms by your sides.
Scissors
15 reps
Lie down on your mat, bringing your knees to your chest.
Stretch your right leg up to the ceiling and lower your left leg to hover. Grab your right ankle or leg with both hands and pull in twice to pulse.
Switch legs, grabbing hold of your left leg to pulse twice and letting your right leg hover.
Standing Balance
20 seconds on each side
Stand in the middle of your mat while facing the long edge, place your hands behind your head with your elbows out to each side.
Lift your right leg off to the side as high as you can and hold for 20 seconds as you zip your abdominals in and look ahead to maintain your balance.
Repeat the same move with your left leg and hold for 20 more seconds.
Side Leg Lift with Bent Knee
20 reps
Lie down on your mat on your left side.
Bring your knees to your chest and prop your head in your hands. If you have a neck or shoulder issue, feel free to lower your head into a resting position.
Make sure your knees are aligned with your hips and your feet aligned with your knees, legs at a 90-degree angle. Lift your right leg up and lower it down, imagining that you’re pushing up weight with your leg as you lift.
Side Leg Lift with Straight Leg
20 reps
Lie on your side in the same position as the previous exercise.
Bring your right leg out in front of you and flex your foot.
Lower your foot toward the floor, then lift your leg for a count of 3. Lower and repeat.
Side Leg Lift Toe Circles
10 reps
Lie on your side in the same position as the previous exercise.
Lift your right leg up and flex your foot.
Move your leg in small, controlled circles.
Extended Side Leg Lift
10 reps
Lie on your side in the same position as the previous exercise.
Bring your top hand in front of you on the mat for support.
Lift your right leg as high as you can, then lower it back down without touching the floor.
Switch to lying on your right side and complete the last four exercises on the other side.
Leg Lifts on All Fours
10 reps
Come onto all fours and lower yourself onto your forearms.
Extend your right leg behind you, making sure you’re positioned so that your right hip can turn out to the side.
Lift your right leg up as high as you can, then pulse it for a count of 10.
Crossover Leg Lifts on All Fours
10 reps
From hands and knees, lift your right leg up to the sky.
Touch your toes back down to the mat, then lift it up again.
Touch your toes to the outside of your other leg now, then lift it back up, alternating between the two movements.
Repeat the two previous exercises on the other side with your left leg.
Pulsing Sumo Squats
20 reps
Stand on your mat with your legs out wide and feet turned out.
Bend your knees, lowering yourself into a Sumo Squat.
Pulse up and down while pressing your knees out, keeping your neck long, and relaxing your shoulders.
Hamstring Curls
10 reps
Lie on your stomach and place your hands under your hip bones.
Extend your legs straight back, point your toes, and lift your chest and knees off the mat.
Keeping your heels together and toes apart, bend your heels to your glutes, and extend straight back out.
Inner Thigh Lifts
10 reps on each side
Lie down on your left side, propping up your head with your left hand.
Bend your top right leg and step your right foot in front of you. If you find that uncomfortable, lay your leg down on the mat in front of you.
Grab your right ankle with your right hand and lift your left leg up and down in small pulses.
One Leg Teaser
3 reps on each side
Lie on your back with your knees bent and extend your right leg straight.
Slightly turn your right leg inward, squeeze your thighs together as hard as you can, and extend your arms up overhead.
Roll up into a crunch and extend your arms in front of you. Lift your chest and your gaze as you sit up at an angle.
Tuck your chin to your chest, maintain your legs in the same position, and slowly roll back down to your mat, reaching your arms up and over your head again.
Loved these leg-toning Pilates exercises? Practice the full class by Tela Anderson on Alo Moves with a free 14-day trial.
