Leaving the lunges behind BUT not your glutes

In Pilates, achieving proper glute activation is key to unlocking strength, stability, and alignment. While lunges are often the go-to exercise for targeting the glutes, many other effective techniques can help Pilates instructors achieve optimal glute activation without ever having to teach their clients a lunge. In this article, we'll explore the importance of glute activation, why lunges may not suit everyone, and provide alternative exercises to activate the glutes in your Pilates classes effectively.

Understanding Glute Activation: Why It Matters

Before diving into alternative exercises, let's first understand why glute activation is so important. The gluteal muscles—comprising the gluteus maximus, medius, and minimus—are among the body's largest and most powerful muscles. They are crucial in hip stability, pelvic alignment, and overall lower body strength. Proper glute activation not only enhances athletic performance and functional movement but also helps prevent injuries such as lower back pain, knee issues, and hip instability.

Challenges with Lunges: Not One Size Fits All

While lunges are a popular choice for targeting the glutes, they may not be suitable for everyone. Some individuals may have mobility restrictions, joint issues (knees, hips or ankles), or balance concerns that make lunges uncomfortable or inaccessible. Additionally, certain variations of lunges—such as forward or reverse lunges—may place excessive strain on the knees or lower back if performed incorrectly. As Pilates instructors, it's essential to provide alternatives that cater to all clients' needs and abilities.

Alternative Exercises for Glute Activation in Pilates

· Bridge Variations:

· Start by lying on your back with knees bent and feet hip-width apart.

· Lift your hips towards the ceiling, engaging your glutes and core.

· Hold for a few seconds before slowly lowering back down.

· To intensify the exercise, try single-leg bridges or elevate your feet on a stability ball.

· On reformer - you can challenge clients by making springs lighter for more hamstring focus

· Clamshells:

· Lie on your side with knees bent and hips stacked.

· Keeping your feet together, open your top knee away from the bottom knee while maintaining tension in the glutes.

· Slowly return to the starting position and repeat on the other side.

· Focus on maintaining stability in the pelvis throughout the movement.

· On reformer - you can do this with strap around the knee in side-lying or incorporate in with side-lying arms in strap

· Pilates Squats:

· Stand with feet hip-width apart and toes turned slightly outwards.

· Engage your core and hinge at the hips as you lower into a squat position, keeping your knees tracking over your toes.

· Press through your heels to return to the starting position, squeezing your glutes at the top.

· Keep your spine neutral and avoid rounding or arching your back.

· On reformer - you can perform on heavier springs for more glute medius activation and include dumbbells and skaters.

· Leg Press on the Reformer:

· Lie on your side on the reformer carriage with your top foot on the footbar.

· Press the carriage away by extending your leg while maintaining a neutral pelvis and engaging your glutes.

· Slowly return to the starting position with control, focusing on the eccentric phase of the movement.

· Adjust the resistance to match your strength level and avoid locking out your knees at the top of the movement.

· Progress by adding in knee waves or inner thigh lifts of bottom leg

· Side-Lying Leg Press:

· Lie on your side with your bottom leg bent for support and your top leg extended straight.

· Place a resistance band around your top foot and hold onto the other end for tension.

· Press your top leg away from your body against the resistance of the band, engaging your glutes.

· Slowly return to the starting position and repeat for the desired number of repetitions before switching sides.

· On a reformer - you can place a strap around the foot. Lighter spring for more stability muscle work and heavier spring for more strength work.

Now that you have a variety of alternative exercises to choose from, it's time to incorporate them into your Pilates classes. Start by assessing your client's needs, goals, and abilities, and select appropriate and effective exercises for each individual.

Challenges often arise when clients underwork or overwork their glutes, leading to imbalances and compromised movement patterns. To address these challenges:

· Proper Form and Cueing: Encourage clients to maintain a neutral spine and pelvic alignment while performing glute-focused exercises. Cue them to press through their heels and engage their glutes to lift or lower the carriage. For example, during a bridge exercise, cue clients to visualise squeezing their glutes as if they were holding a pencil between their cheeks.

· Mindful Movement and Mind-Muscle Connection: Guide clients to focus on their mind-muscle connection, consciously contracting their glutes throughout the movement. Remind them to avoid overarching the lower back or pushing through the knees, which can lead to compensations in other muscle groups.

· Avoiding Compensation: To prevent compensation, cue clients to relax their shoulders and neck, ensuring that the glutes are doing the majority of the work. Encourage them to maintain a stable core and avoid excessive arching or rounding of the spine. Use tactile cues, such as placing hands on the glutes to feel the engagement, and verbal cues, such as "feel the glutes working, not the lower back or hamstrings," to reinforce proper activation.

By prioritising form, mindfulness, and individualised cues, Pilates instructors can empower their clients to achieve proper glute activation, leading to more effective and rewarding workouts.

By expanding your repertoire of glute activation exercises beyond lunges, you can provide a more inclusive and accessible Pilates experience for all clients. Whether you're teaching group classes or working one-on-one, these alternative exercises will help you achieve optimal glute activation and support your clients in reaching their fitness goals safely, comfortably and effectively.

Kira-Leigh is a licensed physiotherapist, certified Pilates instructor, and studio owner of BODY FORM with a Clinical Pilates Diploma. As the founder of the Anatomy Academy online course, she specialises in functional movement, injury rehabilitation, and professional education for Pilates instructors. Visit her Instagram at Kira-Lee.