Hip strength and mobility

Hip strength and mobility

Open out and strengthen through the hip region

  • Difficulty: Moderate
  • Length: 27 minutes

Although an intermediate level class there are some tougher movements within the class so please remember to work to a level you feel comfortable with. The class starts in standing with movements that open out through the hip as well as strengthen through the legs in standing. We then continue the class on our sides to challenge our glutes further before stretching out on our backs and in sitting. This class includes:

  • Hip flexion in standing with hip opening
  • Side plie squats with leg lift sideways
  • Hip flexor stretch with side bend
  • Lunge with dips
  • Clam level 2 with toe taps
  • Lift and lower
  • Inner thigh pulses
  • Bridging with heel raises
  • Glute/piriformis stretch
  • Sitting hip opening

We start the class in standing with some hip opening movements and then challenge our strength and stability around the hip with some side plie squats, leg lifts and lunges.

Moving down onto our sides we challenge the strength and control around our glute muscles further with a clam and lift and lower variations. Moving around onto our backs we mobilise our spine and engage our glutes with a Bridging exercise, adding some heel raises for variation. We then stretch out our glute and piriformis muscles on our back and cool down with some hip openings in sitting.

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.

  • Sharon

    Just the class I needed today. Thank you!

  • Sue

    Definitely need to do this one again! Good job you couldn’t see the grimaces, for a couple of the exercises lying on your side 🤣. Thank you.

  • Pamela

    Great class – thank you so much!
    Pamela and David

    1. Vicky

      Thank you for your comment – so glad you enjoyed it 🙂

  • Catherine

    Brilliant, Vicki. Thank you. Just what I needed To oil the joints after a fairly static Christmas!
    Happy New Year!

  • Derek

    Thanks Just what I needed for my hips today.

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