Reverse Single Leg March
The reverse single leg march is a Pilates bodyweight exercise targeting the gluteal muscles and hamstrings. It involves a controlled single-leg hip extension from a standing position, developing posterior chain strength, balance, and pelvic stability.
How to do it
- Stand facing a wall or chair for light support, with feet hip-width apart.
- Shift your weight onto one leg and engage your glutes.
- Hinge slightly forward at the hip and lift the opposite leg behind you.
- Hold for a moment, then lower the leg with control.
- Repeat on the other side, alternating in a marching rhythm.
- Continue for the desired number of repetitions on each side.
Form cues
- Keep your spine neutral and long
- Engage your core before lifting
- Move with slow, deliberate control
- Keep your hips square to the floor
- Press through the heel of the standing foot
Breathing: Inhale as you stand tall, and exhale slowly as you extend your leg backward.
Common mistakes
- Arching the lower back, which can cause strain
- Rotating the hips, which reduces glute engagement
- Moving too fast, which compromises your balance
- Looking down at your feet, which can round your upper back
Muscles worked
Primary: glutes. Secondary: hamstrings, abs, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60 s
Lose weight
3 sets × 15–20 reps per side, rest 45 s
Build muscle
3 sets × 10–12 reps per side, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back or hip, stop immediately and ease off.
- If you have a history of balance issues, always perform this exercise near a sturdy wall for support.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
You might feel your back muscles working to keep you upright, but it should never be painful. If it hurts, focus more on engaging your core.
Can I do this without holding onto a wall?
Yes, once you feel stable, you can move away from the wall to challenge your balance further.
How often can I perform this exercise?
As a beginner-friendly movement, it can be done 2–3 times per week as part of your regular routine.