Reformer Pilates Glute Exercises: How to Work Them with Stability and Without Slipping

The glutes are one of the stars of any Reformer Pilates class. Shoulder bridge, side-lying strap work, kneeling kickbacks, scooter… almost every session includes a block devoted to them. And all of these exercises share one thing: they depend on your points of contact (feet, knees, hands or hip) staying exactly where you placed them while the carriage moves. In this guide we go through the most common Reformer Pilates glute exercises, what kind of support each one demands and how to build a stable base so the effort goes into the muscle, not into holding on.

Why Reformer Pilates is so interesting for the glutes

On the reformer you work against spring resistance on a surface that glides. That asks the glutes to do two jobs at once: press or open the leg and, at the same time, stabilise the pelvis so the carriage moves in a controlled way, both out and back. That return phase, resisting the springs, is what makes the work feel so complete.

The machine also lets you train the glutes in many different positions — lying on your back, on your side, on all fours, kneeling or standing — so each exercise engages them from a different angle. Your instructor will choose the spring load and the variations that suit your level: here we focus on what happens at the points of contact.

The most common Reformer Pilates glute exercises

1. Shoulder bridge

Lying on your back with your feet on the footbar, you lift the pelvis and, in more advanced variations, press the carriage out and draw it back in while keeping the hips high. The key contact points are the feet on the bar and the upper back and shoulders on the carriage. If your back slides on the upholstery, the pelvis drops and the exercise falls apart. To fine-tune your foot placement, see our guide to footwork in Reformer Pilates.

2. Side-lying strap work

Lying on your side on the carriage with one foot in the strap, you perform lifts, circles or presses with the top leg. It is one of the exercises you feel most in the gluteus medius. Here your whole weight rests on the side of the hip and the shoulder: if that area slides on the carriage, the torso rocks and you end up compensating through the waist.

3. Kneeling kickback (donkey kick)

On all fours on the carriage, you press the footbar or a strap back with one foot. Your hands and supporting knee carry the full load while the carriage moves beneath you on every repetition. This is the exercise where a slippery surface is most noticeable, especially once you have started to sweat. You will find more detail on this kind of support in our article on kneeling exercises in Reformer Pilates.

4. Scooter

Standing beside the machine, with one foot on the floor and the other on the carriage against the shoulder rest, you press the carriage back by extending the hip. It works the glute of the pushing leg and also that of the standing leg, which holds the pelvis steady. The foot or knee on the carriage needs firm contact for a clean push.

5. Standing lunges and side splits

With one foot on the platform and the other on the carriage, you open and close while controlling the springs. These are demanding exercises for the glutes and inner thighs, and for balance too. We explain them step by step in our guide to standing exercises in Reformer Pilates.

The common thread: your points of contact are in charge

Look at the list above: back, hip, knees, hands, feet. In every glute exercise one part of the body bears weight on the carriage while another does the work. When that support shifts, even by a centimetre, three things tend to happen:

• You lose pelvic alignment, and the work spreads into the lower back or hamstrings.
• You tense your shoulders, hands and neck to hold on, and finish the set more tired from gripping than from working.
• You shorten the range of movement out of insecurity, especially as the carriage returns.

Reformer upholstery is smooth by design, and with the warmth of the class and sweat it becomes even more slippery. A bath towel on top does not solve it: it bunches up and shifts with the movement itself.

How to prepare the carriage for the glute block

1. Cover the carriage with a surface that grips on both sides. You need grip against the upholstery (so the towel does not move) and grip against your body (so you do not move).
2. Smooth it out before you start. No folds under the hip or knees, and snug against the shoulder rests.
3. Place your supports with intention. Hands under shoulders, knees under hips, weight evenly spread. Good support starts with good posture.
4. Control the return of the carriage. This is where the glutes work hardest and where a stable base matters most.
5. If something does not feel secure, tell your instructor. Adjusting springs or variations is a normal part of class.

Common mistakes in glute exercises

• Arching the lower back to gain range in kickbacks, instead of moving from the hip.
• Letting the hip roll in side-lying work, which takes the focus away from the gluteus medius.
• Pushing fast and letting the carriage go on the way back, giving up the most useful part of the exercise.
• Gripping the edges of the carriage to make up for a surface that slips.
• Using an ordinary towel that shifts mid-set and forces you to stop and reposition it.

If you notice discomfort during any exercise, stop and mention it to your instructor or a healthcare professional: every body is different and progression should be adapted to you.

The Bellman Pilates non-slip towel for your glute work

The Bellman Pilates Non-Slip Reformer Pilates Towel is designed for exactly these moments in class. It offers 85% grip on both sides: the underside holds onto the carriage upholstery, while the absorbent top keeps your hip, knees, hands and feet steady even when you are sweating. It is sized to fit the Pilates Reformer carriage, washes in cold water and comes in three colours: blue, pink and grey.

With a base that stays put, you can stop thinking about holding on and focus on what matters: alignment, control and real glute work.

Discover the Bellman Pilates non-slip towel and choose your colour