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Pilates

Pilates for hip pain: a 20-minute class that spares the hip

This class strengthens the muscles around the hip without the positions that tend to aggravate it: no lying on your side, no clams, no crossed legs and no deep hip bends. It follows the starting exercises from the trial that helped pain on the outside of the hip, and suits hip arthritis too. If you've had a hip replacement, your team's precautions come first: skip anything they've ruled out. Pain up to 5 out of 10 is fine if it settles within an hour and your hip is no worse that night or the next morning.

20 minBeginner14 movesA band · A wall · A bench or boxAbs · Hip flexors · Hip abductors · Glutes · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Lying 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, and within your team's limits after surgeryHarder: 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. 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 around your thighs just above the knees; press out gentlyHarder: Lateral band walk
  5. Pelvic tilt into bridge8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoKnees hip-width apart, not squeezed together; no extra pain on the outside of the hipHarder: Glute bridge
  6. Bent-knee fall-out5 each side
    Beginner · Abs, Adductors, Hip abductors · 3D demoOptional. A small, controlled opening; skip it after a front-approach hip replacement if you've been told not to turn the leg outEasier: Supine heel slideHarder: Dead bug heel taps

Standing at a wall or counter

  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. Wall side leg lift (standing side kick at the wall)8 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoHand on the wall; lift the leg a little to the side, slightly behind your body lineHarder: Lateral band walk, band at the feet
  3. Standing march8 each side
    Beginner · Hip flexors, Abs, Glutes · 3D demoKnee no higher than your hip; hold the counterEasier: Seated marchHarder: Standing band hip flexion
  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. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoSmall steps next to the counter, toes pointing forwardHarder: Lateral band walk
  6. Single-leg stand3 holds of 10 to 30 s each side
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the counter; keep your pelvis level, and don't let the standing hip drift outEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Sitting

  1. Sit to stand from a chair8 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoA higher chair; use the armrests if you need toEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Breath reach5 breaths
    Beginner · 3D demoSitting tall; arms float up and down with the breathHarder: Slow breathing (6 breaths a minute)

Tips

  • Pain up to 5 out of 10 is fine during the class if it settles within an hour and your hip is no worse that night or the next morning.
  • With pain on the outside of the hip, there should be no extra outer hip pain in the squats, bridges and side-steps. Don't cross your legs or lie on the sore side.
  • After a hip replacement, follow your team's precautions and skip anything they've ruled out.
  • If you feel a pinch at the front of the hip, keep each bend above it.
  • Two or three times a week is a good start; walk or cycle on other days.

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 pilates for hip pain: a 20-minute class that spares the hip take?

About 20 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, A wall, A bench or box. 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. 6 of its 14 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.