Why the Scooter Lunge Is the Single Best Pilates Exercise to Build Functional Leg Strength and Fire Up the Deep Core
It doesn’t matter how much weight you can lift in the gym—Pilates has a way of humbling even the strongest lifters. Still, plenty of men avoid it under the false guise of it being too easy or not strength-based enough. That’s a huge mistake, because Pilates can have a serious impact on functional strength. By shifting the focus to slower, more controlled movements and proper alignment, you can start to see significant improvements in overall strength, muscular endurance, and mobility.
"As men get older, it becomes less about how much you can lift in one direction and more about how efficiently and safely your body functions through a broad range of motion," says Jade Winter, co-founder and CEO of Studio Pilates International. "By strengthening the deep core and stabilizing muscles of all primary joints, improving overall joint stability, and increasing mobility, Pilates helps correct imbalances that often lead to injury—particularly in the hips, lower back, and shoulders."
One of the most effective Pilates moves that checks all the boxes is the scooter lunge on the reformer. Think of it as a dynamic version of the Bulgarian split squat. This compound lower-body exercise builds strength through the glutes, quads, and hip flexors while forcing your deep core to stabilize the pelvis throughout. And even if you can knock out heavy split squats with ease, this Pilates exercise will wake up muscles you didn’t even know were there.
Related: Forget Planks: This 'Humbling' Pilates Move Rebuilds Deep Core Strength in Men Over 40
How to Do the Scooter Lunge
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For best results, incorporate this movement two to three times a week, spending about two to five minutes working through reps on each side.
- Stand with one foot on the floor next to the reformer, facing the foot bar. The opposite foot should be on the moving carriage against the shoulder rest.
- Bend the knee of your standing leg. As you you bend, press the carriage away with the opposite leg, focused on lengthening behind you.
- Maintain an upright torso and engaged core while keeping the hips stable through a full range of motion.
Tips and Modifications
When setting up for the scooter lunge, keep the resistance on a lighter spring. With this move in particular, the lighter the spring, the more challenging it is. As you work through your reps, watch that the knee on your standing leg doesn’t cave inward. Keep your hips parallel to the floor, and avoid letting either hip drop as fatigue builds.
For Pilates beginners, reduce your range of motion or opt for a slightly heavier spring for added support. You can also hold the foot bar to help stay balanced, though this should be first to go. To progress, deepen the lunge and add pauses or small pulses at the bottom of each rep for an extra burn.
Related: These Core-Crushing Pilates Workouts Will Level Up Your Fitness
Scooter Lunge Benefits
Since the reformer-based scooter lunge mimics real-life movement patterns like walking, climbing stairs, and transitioning in and out of positions, the benefits translate directly into daily function. It also carries well to athletic activities like skiing, skating, soccer, or anything that requires running or single-leg power.
Beyond building functional strength gains, this Pilates move improves balance, coordination, and joint stability, which all tend to decline with age. It also enhances hip mobility, helping counteract the stiffness that can come from long hours of sitting or heavy lifting.
"Pilates is one of the most effective yet often overlooked forms of training for men, particularly as they age," Winter explains. "While many focus on strength and intensity, Pilates emphasizes control, alignment, and mobility, combined with muscular endurance: foundational elements that keep the body functioning well over time."