20 Min Booty Pilates Workout: No Squats, No Equipment
Move With Nicole- Duration
- 22 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~111 kcal
A 20-minute at-home Pilates class that strengthens the glutes with no squats and no equipment, plus an optional resistance band.
Nicole's 20-minute Pilates class focuses on strengthening the glutes at home, with no squats involved. No equipment is needed, though a resistance band can be added if you want to make it extra spicy. The video runs about 22 minutes and is a good fit when you want focused glute work on a mat.
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Equipment setup
Who Is It For?
Anyone who wants glute work in a Pilates style and prefers to avoid squats or has no equipment at home.
Who Is It Not For?
Not ideal if you want fast cardio or heavy loading: this is a controlled Pilates class built on mat-based movements.
Key Benefits
Strengthens the glutes with controlled Pilates movements, no squats and no equipment, with an optional band to add resistance.
Things to Keep in Mind
Move with control, stop if you feel pain and check with your doctor or physio if you have lower back, hip or knee problems.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Mat
Used in this session