Pilates
Knees-over-toes Pilates: a 25-minute class for the side hips, the feet and knee tracking
A 25-minute Pilates class that pairs side-hip strength with practising the movement: breathing and bridges, side-lying hip work, then standing squats, lunges, step-downs and a one-leg stand with your knees over your middle toes, and a short foot block. It won't change the shape of your legs: no trial shows any exercise does. It trains how your knees move, which changed in trials when strength work was combined with movement practice. The order and doses are our editorial choice, from our knock knees guide and our knee control warm-up.
Breath and bridges
- Beginner · Abs · 3D demoOn your back, knees bent, feet hip-width and parallelHarder: Roll-up (Pilates)
- Pelvic tilt into bridge8 tilts, then 8 bridgesBeginner · Glutes, Abs, Hamstrings · 3D demoKnees stay over your middle toes all the way upHarder: Glute bridge
- Shoulder bridge (Pilates)3 kicks each legIntermediate · Glutes, Hamstrings, Abs · 3D demoStanding knee doesn't drift inEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
Side hips
- Clamshell12 each sideBeginner · Hip abductors, Glutes · 3D demoPelvis still; a band above the knees when it gets easyEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoKnee pointing forward, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
- Side-lying leg raise10 each sideBeginner · Hip abductors, Glutes · 3D demoTop leg level with the hip or slightly behindEasier: 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, steady pelvisEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
Knees on track, standing
- Standing wall-press hip abduction3 holds of 10 s each sideBeginner · Hip abductors, Glutes, Abs · 3D demoPress the outside of the knee into the wall; standing hip levelEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
- Bodyweight squat2 sets of 10Beginner · Quads, Glutes, Hamstrings · 3D demoKnees over the middle toes; watch in a mirror or film from the frontEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
- Reverse lunge8 each sideIntermediate · Quads, Glutes, Hamstrings · 3D demoFront knee in line with the second and third toesEasier: Split squatHarder: Split squat with dumbbells
- Patrick step-down8 slow reps each sideIntermediate · Quads, Glutes, Hip abductors · 3D demoLow step; the standing knee tracks over the footEasier: Bodyweight squatHarder: Skater squat
- Single-leg stand2 holds of 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoKnee soft, over the foot; arch liftedEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
Feet
- Beginner · Calves · 3D demoRise through the big toe without your ankles rolling in or outEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
Cool-down
- Spine twist (Pilates)3 each sideBeginner · Abs, Back, Shoulders · 3D demoSitting tallHarder: Saw (Pilates)
Tips
- Do it 2 to 3 times a week for 6 to 10 weeks and keep going, as our knock knees guide suggests (its editorial reading of the trials). Film your squat from the front at the start and after 6 weeks, as a guide rather than a measurement.
- It won't change the shape of your legs: the aim is control and strength.
- Children's knock knees are usually a normal stage and need no exercise. The class is fine as play, but check the warning signs in our Pilates for knock knees guide first.
- Lowering off a step loads the kneecap more than stepping up the same step, and more the higher the step: with pain at the front of the knee, start with low step-ups and add step-downs from a low step once those are comfortable.
- For sport, do our knee control warm-up before games: its landing practice is part of the warm-ups that cut ACL (anterior cruciate ligament) injuries.
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 knees-over-toes pilates: a 25-minute class for the side hips, the feet and knee tracking 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, A step. 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 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.