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Pilates

Pinch-free Pilates for a hip labral tear or impingement: a 25-minute class for hip strength in every direction

This class builds hip strength in every direction and trunk control for a hip labral tear or hip impingement (FAI), and leaves out the positions that pinch: no deep hip bends, no knees hugged to the chest, no crossed legs and no twists with the knee pulled across. It follows the first stage of our labral tear guide, in the shape of our Pilates for hip pain class. Pain up to about 5 out of 10 is fine if it settles within an hour or so and your hip is no worse that night or the next morning, but a sharp pinch, catch or click means make the move smaller. Do it 2 or 3 times a week. The order and doses are our editorial choice: no trial has tested Pilates for a labral tear or impingement.

25 minBeginner18 movesOther / check instructions · A band · A wall · An anchor pointAbs · Hip flexors · Glutes · Adductors · Hip abductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

On your back

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoKnees bent, feet hip-width apartHarder: Roll-up (Pilates)
  2. Supine heel slide8 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide only as far as is comfortable; stop before any pinch at the front of the hipHarder: Hip windshield wipers
  3. Knee fold5 each side
    Beginner · Abs, Hip flexors · 3D demoLift to a right angle and no further: the knee no higher than the hipEasier: Supine heel slideHarder: Dead bug heel taps
  4. Glute bridge2 sets of 10
    Beginner · Glutes, Hamstrings, Abs · 3D demoKnees hip-width apart, pointing at the ceilingEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  5. Dead bug heel taps2 sets of 6 each side
    Beginner · Abs, Hip flexors · 3D demoKnees no closer to your chest than a right angle; lower one heel only as far as your back stays stillEasier: Bent-knee fall-outHarder: Forearm plank
  6. Lying adductor ball squeeze5 holds of 5 to 10 s
    Beginner · Adductors, Abs · 3D demoA cushion between your knees; squeeze gently and keep breathingHarder: Copenhagen plank
  7. Supine isometric hip abduction (belt press)3 to 5 holds of 5 to 10 s
    Beginner · Hip abductors, Glutes, Abs · 3D demoA belt or band just above your knees; press out gentlyHarder: Lateral band walk

On your side, then face down

  1. Side-lying leg raise8 each side
    Beginner · Hip abductors, Glutes · 3D demoHeel leading, leg slightly behind your body line, a pillow between your knees if your hip is soreEasier: Lateral band walkHarder: Lateral band walk, band at the feet
  2. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoSwing forward only as far as stays pinch-free; take the leg further back than forwardHarder: Side-lying leg circles (Pilates side kick series)
  3. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall quick lifts; legs only if your back or shoulders complainEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

All fours and side support

  1. Bird dog2 sets of 6 each side
    Beginner · Back, Abs, Glutes · 3D demoKnee under the hip, not drawn further in; reach the leg straight backEasier: Bird dog, one limb at a timeHarder: Bear crawl
  2. Knee side plank2 holds of 20 to 30 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoKnees bent behind you, hips pressed forwardHarder: Side plank

Standing

  1. Standing wall-press hip abduction3 to 5 holds of 5 to 15 s each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoSide-on to the wall, press the outside of the knee into it, standing hip levelEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Standing march2 sets of 10 each side
    Beginner · Hip flexors, Abs, Glutes · 3D demoKnee only as high as is pinch-free; hold the counterEasier: Seated marchHarder: Standing band hip flexion
  3. Standing band hip flexion2 sets of 10 each side
    Beginner · Hip flexors, Abs · 3D demoOptional band; knee no higher than pinch-freeEasier: Standing marchHarder: Captain's chair knee raise
  4. Sit squat (partial squat)8 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoDown toward a high chair; stay above any pinch at the front of the hipHarder: Bodyweight squat
  5. Single-leg stand2 holds of 20 to 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on a support; pelvis levelEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Finish

  1. Half-kneeling hip flexor stretch2 holds of 30 s each side
    Beginner · Quads, Glutes · 3D demoPad the knee; tuck your pelvis under first, then shift forward only a little; a mild stretchHarder: Couch stretch
  2. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying, knees bentHarder: Roll-up (Pilates)

Tips

  • Two or three times a week, for at least 3 months before you judge it. A sharp pinch, catch or click is different: make the movement smaller rather than pushing through.
  • There are no clams in this class on purpose: a hip physiotherapist advises against them with pain at the front of the hip, and the belt press, side-lying leg lifts and wall press work the same muscles.
  • On other days, add our labral tear guide's later moves as they become pinch-free: one-leg bridges, inner-thigh band work, step-ups, split squats and the hip airplane.
  • After hip arthroscopy, use this class only when your surgical team agrees, and stay inside the limits they set.
  • Severe hip pain after a fall, a hip you can't put weight on, or a hot, swollen hip with a fever needs help first: see the warning signs on our Pilates for a hip labral tear guide.

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.

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Questions people ask

How long does the pinch-free pilates for a hip labral tear or impingement: a 25-minute class for hip strength in every direction 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: Other / check instructions, A band, A wall, An anchor point. 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. 10 of its 18 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.