Hip strength and mobility Pilates

Hip strength and mobility Pilates class

Class to help improve strength and flexibility through the hip region

  • Difficulty: Moderate
  • Length: 41 minutes

The class begins in standing then continues into four-point kneeling, onto our fronts, sides and backs on the mat. Please always remember to work to a level that you feel safe and comfortable to do. 

This class includes:

  • Standing balance series
  • Squats with hip abduction 
  • Standing scissors and hip twist 
  • Standing clam
  • Side plie squats and side bend 
  • Roll downs
  • Four-point kneeling tail swish
  • Kick and tuck across
  • Leg fold and stretch 
  • Child pose stretch 
  • Hip extension 
  • One leg kick 
  • Cobra stretch
  • Side lying toe tap forwards and back 
  • Half moon 
  • One leg circle 
  • Bridge with scissor legs 
  • Diamond legs and abdo prep 
  • Rotation stretch 
  • Hamstring stretch 
  • Sitting glute stretch 
  • Round the world stretch 

The class begins in standing warming up with a balance series and squats with leg lift sideways. We then challenge our hip control with standing scissors and hip twist and standing clam movements. We then open out our hips further with a side plie squat and added side bend stretch. We then mobilise our spine and come down into four point kneeling. 

In four-point kneeling we begin by stretching our pelvis and lower back with a tail swish stretch. We then mobilise around our hip with a kick and tuck movement. Coming down onto one elbow we then open through our hips with a leg fold and stretch and a toe taps. Stretching out to finish this set with a child pose movement.

We then continue down onto our fronts and work our glutes with a hip extension movement and one leg kick. In this position we also extend through our spine and lengthen the front of our hips with a cobra stretch. 

Moving onto our sides we continue to strengthen our glute muscles with a toe tap forwards and back and half moon movements. We then come onto our backs on the mat and work on our movement control with a one leg stretch and one leg circle. We continue to strengthen around our hip joints with a bridge and scissor movements. We add some abdo prep movement to diamond leg opening with the option of a double leg stretch for an extra challenge. Finishing the class with a rotation stretch and into sitting with a glute stretch and round the world stretches. 

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

  • Vicky

    Great class today, some new moves which are really good.

  • Susan Jarvie

    Many thanks for a great class and focus on hip strength Vicky . Love the new search tool which will enable me to target specific muscle groups and equipment when needed as well as planning pilates sessions throughout the week.

    1. Vicky

      Thanks Susan. That is lovely to hear 🙂

  • Mary Howell

    For me, following hip replacement surgery last autumn, that was a brilliant class, thank you

  • fulvia

    enjoyed this class very much, thank you Vicky!

  • Molly

    A very useful class for hip-strengthening and managing bits of arthritis! I enjoyed the cooldown knee/torso stretch – one I’d forgotten from Pilates classes some years ago. Please use it again!

  • noreen

    thankyou for this class – just what my hips needed.

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