Strengthen your glutes, legs and hips with this Mini Reformer Lower Body Workout printable PDF — 16 illustrated home Pilates exercises targeting the footwork, glutes, inner and outer thighs, hamstrings and hip flexors for a complete lower body routine on your mini reformer.
Clear illustrations. Step-by-step instructions. Print and follow along at home.
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📌 WHAT YOU GET
✔ 1 Mini Reformer Lower Body Workout printable PDF
✔ 16 illustrated home Pilates lower body exercises
✔ Clear instructions and rep counts for each exercise
✔ A4 & US Letter sizes included
✔ Instant download after purchase
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🌿 16 EXERCISES INCLUDE
• Footwork Parallel Wide — feet wide on bar, press carriage out · 10–12 reps
• Footwork Calf Raises — balls of feet on bar, press up onto toes · 12–15 reps
• Single Leg Press — one foot on bar, press carriage with one leg · 10–12 reps each side
• Running — alternate pressing one heel down while lifting the other · 20–30 reps
• Inner Thigh Squeeze — feet together, press knees gently, press carriage · 10–12 reps
• Side Lying Leg Lift — lie on side, lift top leg with control, switch · 12–15 reps each side
• Side Lying Inner Thigh — lie on side, lift bottom leg toward top · 12–15 reps each side
• Side Lying Leg Circles — top leg lifted, slow controlled circles each direction · 8–10 circles each
• Glute Bridge on Carriage — feet flat, lift hips, squeeze at top, lower · 12–15 reps
• Single Leg Bridge — one foot on carriage, lift hips, hold, switch · 10–12 reps each side
• Kneeling Lunge Stretch — kneel on carriage, push back, feel the stretch · 10–12 reps each side
• Standing Squat — hands on handle, lower into squat, rise with control · 10–12 reps
• Standing Side Leg Lift — stand at side, lift one leg out slowly, switch · 12–15 reps each side
• Hamstring Curl — face down, curl heels toward glutes slowly · 10–12 reps
• Hip Abduction — feet in straps, open legs slowly to sides, return · 10–12 reps
• Closing Stretch — hug both knees to chest, rock gently side to side · 1–2 min
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🎯 PERFECT FOR
• Beginners who want a structured daily lower body routine on their mini reformer
• Home studio practitioners looking for a complete glutes and legs Pilates reference
• Anyone who wants to strengthen legs, hips and glutes at home
• Pairing with the Mini Reformer Full Body and Core Charts for a complete series
• A practical gift for Pilates lovers and home workout enthusiasts
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📥 HOW TO GET YOUR FILE
1. Complete your purchase
2. Download instantly from your Etsy account or confirmation email
3. Print at home or open on any device
4. Follow daily alongside your mini reformer — takes 30–40 minutes
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⚠️ PLEASE NOTE
• Digital product — no physical item will be shipped
• For personal use only — resale or redistribution not permitted
• Refunds not accepted for digital downloads
This product is for informational and educational purposes only and is not intended as medical or professional advice.
