Pilates
Hip Pilates: a 25-minute class for strength, range and control in every direction
A 25-minute Pilates class for hips that work but feel weak or stiff, 2 or 3 times a week. It moves the hip lying down, then works the back of the hip with bridges and kicks, the side and inner thigh with the side kick series, turning at the end of the range with the 90/90 moves, and one-leg control standing, with two stretches to finish. Pilates has improved hip strength in small trials, but no trial has tested this class, so its structure is our editorial choice. If your hip hurts, our Pilates for hip pain guide has its own class.
Lying: move the hip (about 5 minutes)
- Knee fold5 each sideBeginner · Abs, Hip flexors · 3D demoLift to a right angle, pelvis stillEasier: Supine heel slideHarder: Dead bug heel taps
- Bent-knee fall-out5 each sideBeginner · Abs, Adductors, Hip abductors · 3D demoLet one knee open a little to the side and bring it back, pelvis stillEasier: Supine heel slideHarder: Dead bug heel taps
- Hip windshield wipers10 slow passes side to sideBeginner · Glutes, Adductors · 3D demoFeet wide, knees bent; smaller if the groin pinchesEasier: Supine heel slideHarder: 90/90 switch
- Single-leg circle (Pilates one leg circle)5 circles each direction, each legBeginner · Abs, Hip flexors, Adductors · 3D demoBend the bottom knee; small circles from the hip, pelvis stillHarder: Corkscrew (Pilates)
The back of the hip (about 5 minutes)
- Shoulder bridge (Pilates)3 kicks each legIntermediate · Glutes, Hamstrings, Abs · 3D demoWeight on your shoulder blades, not your neck. Easier: a two-legged bridgeEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
- Staggered-stance bridge (offset bridge)5 slow each sideBeginner · Glutes, Hamstrings, Hip abductors · 3D demoOne foot a little ahead of the other; lift mainly through the back footEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
- Swimming (Pilates)2 sets of 20 sIntermediate · Back, Glutes, Shoulders · 3D demoSmall, quick lifts of opposite arm and leg; legs only if your shoulders complainEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
- Single-leg kick (Pilates one leg kick)6 each legBeginner · Hamstrings, Back, Glutes · 3D demoOn your forearms; kick your heel towards your seat, then reach the leg longEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
The side of the hip and inner thigh (about 6 minutes)
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoHead on your arm; swing forward and back with the pelvis still, further back than forward if the front of the hip pinchesHarder: Side-lying leg circles (Pilates side kick series)
- Side-lying leg raise10 each sideBeginner · Hip abductors, Glutes · 3D demoHeel leading, leg slightly behind your body lineEasier: Lateral band walkHarder: Lateral band walk, band at the feet
- Side-lying leg circles (Pilates side kick series)8 each direction, each sideBeginner · Hip abductors, Glutes, Abs · 3D demoSmall circles from the hipEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
- Beginner · Adductors, Abs · 3D demoLift the bottom leg without rolling back. Skip it if the outside of your hip hurtsEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
Turning the hip (about 3 minutes)
- 90/90 switch8 slow switches, pause at the endsIntermediate · 3D demoHands behind you are fineEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
- 90/90 hip lift-off2 holds of 5 s each way, each sideIntermediate · Glutes, Hip abductors, Hip flexors · 3D demoLift the back shin, then the front knee; cramp is common, sharp groin pain means stopEasier: 90/90 switchHarder: Active pancake lift-off
Standing: one-leg control (about 5 minutes)
- Standing hip CARs2 slow circles each way, each legBeginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wall; only the leg movesEasier: Hip circles on all foursHarder: 90/90 hip lift-off
- Standing wall-press hip abduction3 holds of 10 s each sideBeginner · 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
- Beginner · Hip abductors, Glutes, Abs · 3D demoHand on the wall; lift the leg a little to the side, slightly behind you, hips levelHarder: Lateral band walk, band at the feet
- Single-leg stand2 holds of 20 to 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoFingertips on a support; pelvis level. Harder: the hip airplaneEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
Finish (about 2 minutes)
- Half-kneeling hip flexor stretch1 hold of 30 s each sideBeginner · Quads, Glutes · 3D demoPad the knee; tuck your pelvis under first, then shift forward only a littleHarder: Couch stretch
- Beginner · Glutes · 3D demoNever press down on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
Tips
- Two or three times a week, on days that aren't back to back.
- To get stronger, make it harder as you go: single-leg bridges, a band above the knees, more reps until the last few are hard, or our hip strengthening workout on other days.
- Sore on the outside of the hip? Never lie on that side; use a pillow between your knees, and the wall work.
- A pinch at the front of the hip is the joint, not a stretch: make the move smaller and stay just short of it.
- Pregnant? After the first trimester, keep time flat on your back short and prop yourself up.
- After a hip replacement, check the floor work, the fall-out and the 90/90 moves with your team first.
- Can't put weight on your leg after a fall? Call 999 or go to A&E.
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 hip pilates: a 25-minute class for strength, range and control 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: A wall. 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. 15 of its 21 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.