Simple hip strength and mobility

Mat-based class focusing on gently mobilising and strengthening the hip region

  • Difficulty: Easier
  • Length: 31 minutes

The class starts by warming up with some mobility and strengthening movements in standing. We then come down onto our sides on the mat to continue the class. This is a gentle paced class suitable for most levels but please always work to a level that you feel comfortable with.

This class includes:

  • Standing toy soldier
  • Balance series
  • Eccentric Squats
  • One leg circle
  • Standing hip flexion and extension
  • Mermaid stretch
  • Roll downs
  • Side lying side kick
  • Clam
  • Bridging
  • Hip twist
  • Scissors
  • Opposite arm and leg stretch
  • Lumbar rotation and glute stretch
  • Sitting book opener and mermaid stretch

We start the class in standing with a gentle warm up by beginning to challenge the strength and control in our legs. We then come down onto our sides on the mat and work on strengthening our glute muscles with both side kick and clam exercises. Moving onto our backs we strengthen our glutes a little more with a bridge movement. Continuing the class on our backs we strengthen around the pelvis further with a hip twist and scissor exercises. We then begin to gentle stretch out around our hips with opposite arm and leg stretch and glute muscle stretch. Finishing the class in sitting with a book opener and mermaid stretch. 

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.

  • Gill

    Thank you, just what I needed! Have had hip bursitis for 6 weeks and saw Physio who said to keep doing Pillates gentle hip exercises so this class was perfect. He emphasised strengtening glutes too.

  • Louise

    Thanks Vicky! I really like this workout. I had a hip replacement in 2016 and have always had stiff hips. I think these kind of exercises really help me!

    1. Vicky

      thanks Louise. You are most welcome.

  • Lesley

    Introduced my sister to Pilates Live today and we enjoyed doing a class together.

    1. Vicky

      Thank you Lesley. I hope you both enjoyed it!

  • Rachael

    Great class! Thank you.


    Perfect! Thank you.

  • Gill

    Fabulous! Feel taller, relaxed and symmetrical. Thank you

Leave a Reply

Your email address will not be published. Required fields are marked *