Move · Videos · Pilates · 10 min

10-Minute Standing Pilates for Legs and Balance

10-Minute Standing Pilates for Legs and Balance — video by The Girl With The Pilates Mat Play · 9:50

Video by The Girl With The Pilates Mat on YouTube · Open on YouTube

A short, gentle all-standing Pilates routine with no mat needed: front, side and back leg lifts, standing leg circles and a side balance with arms overhead to build leg strength, core control and balance.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 7

Tap a time to watch that step in the video.

  1. Bent-leg lifts: feet hip-width, tummy in, arms out; lift the right knee up and down, then the left. 0:33
  2. Straight-leg front lifts: thigh tight, toes pointed, lift and lower with control, not a kick; then the other leg. 2:03
  3. Side leg lifts: lift up out of the standing leg and raise the straight leg out to the side; then switch. 3:14
  4. Back leg lifts: a slight lean forward, both hips facing forward, lift the straight leg behind; then the other. 4:07
  5. Leg circles, hands on hips: sweep the leg forward, around to the back and in, keeping the hips still; each leg. 5:27
  6. Reverse leg circles: take the leg back first, round to the front and in, without letting it turn out. 6:48
  7. Side balance: leg out to the side, arms overhead reaching away from it, then small lifts; then the other side. 7:45

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

Form cues from the coach

  • Lift up out of the standing leg and press the floor away
  • Lift and lower the leg with control; it is not a kick
  • Keep both hips facing forward as the leg moves

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Hips takes loadstanding leg lifts and circles, one-leg stance
  • Shoulders movesarms out to the side and overhead
  • Lower back movesback leg lifts with a lean forward, core control
  • Knees movessoft standing knee, bent-leg lifts
  • Ankles & feet movesone-leg stance, pressing the floor away
  • Standing on one leg. Keep a chair or a wall within reach.

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 The Girl With The Pilates Mat; 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