8 Pilates Bar Exercises + 15-Minute Workout
A Pilates bar (also called a Pilates stick) is a lightweight bar connected to resistance bands. It lets you do overhead presses, squats, rows and more with balanced resistance on both sides. Here are eight exercises to try.
Key takeaways
- A Pilates bar balances resistance across both arms.
- It's great for presses, squats, rows and posture work.
- Anchor the bands securely under your feet or a board.
- Keep your core engaged and ribs down during overhead moves.
How to use a Pilates bar
- Stand on the bands (or clip them to your board) with feet hip-width apart
- Hold the bar with an even grip
- Move slowly and keep tension throughout
- Start with light bands and progress gradually
8 Pilates bar exercises
- Overhead press: press the bar from shoulders to overhead. 10 reps.
- Front squat: bar at shoulders, squat. 12 reps.
- Bent-over row: hinge and pull the bar to your ribs. 12 reps.
- Bicep curl: curl the bar up with elbows fixed. 12 reps.
- Upright row: pull the bar to chest height. 10 reps.
- Romanian deadlift: hinge at hips with a long spine. 10 reps.
- Standing twist: bar across shoulders, rotate slowly. 8 per side.
- Squat to press: combine exercises 2 and 1. 10 reps.
15-minute Pilates bar workout
| Exercise | Rounds × reps |
|---|---|
| Squat to press | 3 × 10 |
| Bent-over row | 3 × 12 |
| Romanian deadlift | 3 × 10 |
| Bicep curl | 2 × 12 |
| Standing twist | 2 × 8/side |
Form tips
- Keep wrists straight
- Don't arch your back when pressing overhead
- Control the lowering phase
- Stop if bands feel loose or worn
Combine with board exercises and band exercises for full-body sessions.
Frequently asked questions
What is a Pilates bar used for?
It's used for resistance exercises such as presses, squats, rows and curls, with balanced tension on both sides.
Is a Pilates bar good for beginners?
Yes. Start with light resistance and focus on form.
Can a Pilates bar build muscle?
It builds lean muscle and endurance when you progress resistance and reps.
Does the Raddzy board include a Pilates bar?
Yes. A Pilates bar attachment is one of the 7 accessories included.
How do I anchor a Pilates bar?
Stand on the bands or clip them securely to your board before starting.
Pilates bar included. Plus bands, handles, push-up handles, knee pad, phone holder and timer. Shop the Raddzy board →
