Primary muscles: Glutes
Secondary muscles: Hamstrings, lower back
Equipment: No equipment
PILATES GRASSHOPPER INSTRUCTIONS
1. Lie on your stomach with your hands under your chin, your knees wide apart, the legs bent, and bring your feet together.
2. Point the feet toward the ceiling and raise your thighs off the floor as high as you can.
3. Lower your thighs back to the floor and repeat the exercise until the set is complete.
PROPER FORM AND BREATHING PATTERN
Keep your spine neutral, point the feet toward the ceiling and exhale as you lift the thighs off the floor and squeeze the glutes. Keep the movement slow and controlled and breathe in as you lower your thighs back to the starting position.
EXERCISE BENEFITS
The grasshopper is a pilates move that targets and strengthens the glutes. This move tones and sculpts the posterior chain muscles, lengthens the hamstrings and helps prevent lower back pain and injuries.
DEMONSTRATION
SETS AND REPS
Do 2 or 3, 30 second to 1 minute sets. To strengthen and tone the back of your legs and glutes, pair the pilates grasshopper with back leg lifts, the wall bridge and the step up with knee raise.
CALORIES BURNED
To calculate the number of calories burned doing the pilates grasshopper, enter your weight and the duration of the exercise:
RELATED LOWER BODY EXERCISES
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Frog bridge
Step up crossover
Curtsy lunge side kick
Front and back lunges
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