Teh fusion of pilates and strength training is increasingly popular in fitness trends, including the 3-2-1 method and 3-2-8 barre pilates method. This combination offers a synergistic approach: strength training builds muscle, while pilates enhances flexibility, core strength, and stability, supporting overall workout performance.

A new four-week training program, Pilates x Lift, developed in collaboration with Men’s Health, integrates these modalities to improve strength and recovery.

Led by Nike trainer and pilates instructor Tara Bethune and fitness trainer and kettlebell expert Marcus Martinez, CSCS, this hybrid lower-body workout aims to boost leg and glute muscle mass while enhancing muscular endurance.

Here’s a breakdown of the workout, including key highlights and tips to maximize your results. Let’s begin.

Watch Now: Hybrid Lower Body

“Wake up” the supporting muscles so that when you shift into loaded strength work…your body is already primed.”

Workout Details: 30 minutes | equipment: mat, medium and heavy weights | Focus: lower body

This lower-body workout seamlessly integrates pilates and strength training, leveraging the benefits of both. Coach Tara incorporates pilates exercises like side-lying clamshells, leg extensions, and sweeps to target the glute medius and deep stabilizing muscles. These exercises support stronger squats and lateral movements, which Coach Marcus guides you through.

The pilates lunge series enhances endurance and stability, improving form and power for strength exercises like deadlifts and squats. According to Coach Tara, these pilates exercises “wake up” the supporting muscles, optimizing movement mechanics and muscle activation during loaded strength work.