Move · Videos · Pilates · 11 min

10-Minute Standing Pilates for Legs and Glutes

10-Minute Standing Pilates for Legs and Glutes — video by Lindywell, Pilates + Balanced Living by Robin Long Play · 11:11

Video by Lindywell, Pilates + Balanced Living by Robin Long on YouTube · Open on YouTube

A quick all-standing Pilates routine: roll-downs, chair squats with pulses and heel lifts, wide plies that work the inner thighs, then side lunges with an optional balance leg lift. Easy to fit into a busy day, no mat needed.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 9

Tap a time to watch that step in the video.

  1. Stand tall with soft knees and roll down through the spine and back up, adding a knee bend and heel lift. 0:17
  2. Chair squats: sit the hips back with the arms forward, keeping the lower back long rather than tucked. 2:06
  3. Squat hold: small pulses, then lift one heel at a time while the hips stay low and level. 3:10
  4. Wide plies: turn out from the hips with the knees tracking over the toes, squeezing the heels as you rise. 4:13
  5. Plie holds: pulses, alternating heel lifts, more plies, then arm circles forward and back. 5:36
  6. Turn the toes forward, hinge with a flat back and sway side to side to stretch the inner thighs. 7:10
  7. Side lunges, first side: sit back as into a chair, then balance with the leg lifted, lowering and lifting it. 7:49
  8. Side lunges on the other side, then the balance with the leg lifted to the side, ten lifts. 9:04
  9. Finish with a roll-down: reach the arms up, fold forward and relax the head and jaw. 10:10

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Sit the hips back in squats so the lower back stays long, not tucked
  • In plies, turn out from the hips and keep the knees tracking over the toes
  • Keep the hips level and low while the heels lift and lower

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadsquats, plies, side lunges
  • Knees takes loadchair squats, plies, side lunges
  • Ankles & feet takes loadheel lifts in squat and plie holds
  • Lower back movesroll-downs, hinge forward
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Basic side lunge first; leg lift and hold is the harder option

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Lindywell, Pilates + Balanced Living by Robin Long; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety