Pilates
Stretch-and-strengthen Pilates for the hip flexors: a 25-minute class for the front and back of the hip
A 25-minute mat and standing class that trains the hip flexors from both sides, because strengthening improved range as much as stretching in trials. You find your pelvis first, then strengthen the hip flexors, work the back of the hip, and finish with a mild kneeling stretch with your pelvis tucked under. Our tight hip flexors routine is the strength-led alternative with a band and lunges; this class adds Pilates trunk control, breathing and balanced work for both sides. With a recent strain, skip the stretches until the strengthening moves are pain-free, as our hip flexor pain guide advises. You need a mat, a folded towel for your knee and, if you have one, a resistance band. The order and timings are our editorial choice.
Warm up
- Standing march1 minBeginner · Hip flexors, Abs, Glutes · 3D demoLift each knee only as high as is comfortableEasier: Seated marchHarder: Standing band hip flexion
- Cat-cow6 slow wavesBeginner · Back, Abs · 3D demoMove from the pelvisHarder: Half lord of the fishes (Ardha Matsyendrasana)
Pelvis and control
- Pelvic tilt into bridge6 slow repsBeginner · Glutes, Abs, Hamstrings · 3D demoFeel the pelvis tuck under first: you'll use it in the stretchHarder: Glute bridge
- Knee fold6 each sideBeginner · Abs, Hip flexors · 3D demoFloat the knee up, pelvis stillEasier: Supine heel slideHarder: Dead bug heel taps
- Dead bug heel taps6 each sideBeginner · Abs, Hip flexors · 3D demoLower one heel only as far as your back stays stillEasier: Bent-knee fall-outHarder: Forearm plank
- Single-leg circle (Pilates one leg circle)5 circles each way, each legBeginner · Abs, Hip flexors, Adductors · 3D demoSmall circles, other knee bent; stop for groin painHarder: Corkscrew (Pilates)
Strengthen
- Single-leg stretch (Pilates one leg stretch)6 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoHead down if your neck tiresEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Straight-leg raise8 each legBeginner · Quads, Hip flexors, Abs · 3D demoOther knee bent; lift to about the height of the bent kneeEasier: Quad set (static quads)Harder: Leg extension
- Standing band hip flexion2 sets of 10 each legBeginner · Hip flexors, Abs · 3D demoOptional band; stand tall with a hand on the wall and drive the knee up slowlyEasier: Standing marchHarder: Captain's chair knee raise
The back of the hip
- Glute bridge2 sets of 10Beginner · Glutes, Hamstrings, Abs · 3D demoSqueeze your buttocks, ribs downEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
- Single-leg kick (Pilates one leg kick)6 each legBeginner · Hamstrings, Back, Glutes · 3D demoOn your forearms; bringing the heel towards your buttock stretches the front of the thighEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
- Swimming (Pilates)2 sets of 20 sIntermediate · Back, Glutes, Shoulders · 3D demoSmall quick lifts; swap for the bird dog if arching hurtsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
- Clamshell10 each sideBeginner · Hip abductors, Glutes · 3D demoPelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
Stretch
- Half-kneeling hip flexor stretch2 holds of 30 s each sideBeginner · Quads, Glutes · 3D demoPad the knee; tuck your pelvis under first, then shift forward only a little; a mild stretchHarder: Couch stretch
- Face-down quad and hip flexor stretch with a strap2 holds of 20 to 30 s each sideIntermediate · Quads, Hip flexors · 3D demoFace down, strap round the ankle; ease off if the knee pinchesEasier: Lying quad stretch off a benchHarder: Couch stretch
Finish
Tips
- Two or three times a week for 6 to 10 weeks, the length of the stretching and strengthening trials.
- Sore knees or a knee replacement: use the standing hip flexor stretch instead of kneeling.
- After a front (anterior) approach hip replacement, leave out both stretches while your team restricts taking the leg behind you.
- With hypermobility, keep the stretches mild and favour the strengthening moves.
- A pop at the front of the hip with bruising or weakness lifting your knee needs checking within days, not stretching.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the stretch-and-strengthen pilates for the hip flexors: a 25-minute class for the front and back of the hip take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A band, An anchor point, Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 11 of its 16 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.