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Testing the effectiveness of strengthening leg muscles without using weights through a specific Pilates routine

Changing weightlifting to bodyweight exercises for emphasis on the glutes, hips, and hamstrings resulted in the following experience:

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2025 September 6 . 12:53 PM

1 min read

Determine if it's feasible to enhance leg strength without the use of weights using a Pilates... — Determine if it's feasible to enhance leg strength without the use of weights using a Pilates workout regimen - I conducted an experiment to verify its effectiveness

Testing the effectiveness of strengthening leg muscles without using weights through a specific Pilates routine

Saskia Longley, a renowned Pilates instructor, shared a four-exercise lower-body workout on Instagram, and I decided to put it to the test. This routine, which does not require any equipment, could be a useful addition to my weights workouts, especially for days when I don't want to go to the gym.

The workout consists of the Shoulder Bridge, Leg Circles, Side Leg Lifts, and Clamshells. To perform these exercises correctly, it's essential to maintain a neutral spine, engage your core, and move with controlled, precise motions.

The routine focuses on isolating the obliques and lower back, making it a great starting point for people new to strength training. For me, a writer with a noted weakness in my glutes, this workout effectively targeted those muscles, including the glutes and glute medius. It also worked on the hamstrings and hip flexors.

I completed 10 reps of each exercise and did three rounds. Performing the routine on a yoga mat, which can provide knee support, made it more comfortable. However, I did express concern about making the routine more challenging for future repetitions.

This workout could strengthen my glutes, minimize any imbalances, and prevent injury. While it may not be as effective as lifting weights in terms of increasing muscle mass due to its lack of weight progression, it could serve as a great foundation for those new to strength training.

Overall, I found Saskia Longley's lower-body Pilates workout to be a valuable addition to my fitness routine. It's a workout that can be done at home, making it accessible and convenient for many. For those looking to strengthen their lower body muscles, this routine could be a useful tool in your fitness journey.