Beginner Pilates Hip Exercises
6 Standing Hip Exercises for Beginners
6 Standing Exercises to Strengthen Hips | Over 50
Strong, mobile hips are important for everyday movement, balance, and staying active as we get older.
These six beginner-friendly Pilates hip exercises are performed standing and require no equipment. They gently work the muscles around the hips, glutes, legs, and core while also challenging your balance and stability.
If you’re new to Pilates or returning to exercise after a break, move at your own pace and use a chair or wall for support if needed.
Why Hip Strength Matters as We Get Older
The muscles around your hips play an important role in everyday movements such as walking, climbing stairs, getting up from a chair, and maintaining your balance.
As we get older — particularly if we spend long periods sitting — the hips can start to feel tight, and the surrounding muscles may become weaker.
Regular, gentle strengthening exercises can help maintain hip strength, mobility, and stability, making everyday movement feel easier and more confident.
In Jodie’s Pilates for the Hips video above, you’ll be guided through six simple standing exercises designed to strengthen the hips, glutes, and legs while also working on balance and stability.
The exercises are beginner-friendly and can be modified to suit your ability. Keep a chair or wall nearby if you’d like a little extra support while you practise.
Why Do Hips Feel Tight or Weak?
Hips can sometimes feel tight or weak after long periods of sitting, reduced activity, or simply not moving through a variety of movements regularly.
The muscles surrounding the hips and glutes help support everyday movement and stability. Gentle Pilates exercises can be a useful way to keep these muscles active while also encouraging mobility and body awareness.
If you have ongoing or unexplained hip pain, an injury, or a medical condition affecting your hips, it’s a good idea to speak with an appropriate health professional before beginning a new exercise program.
Exercising Safely if You Have Hip Pain
If you experience hip pain, choose movements that feel comfortable and work within a range that suits your body. Avoid pushing through sharp or increasing pain, and modify or stop an exercise if it doesn’t feel right.
Using a chair or wall for support can also make standing exercises feel more comfortable and controlled.
If your hip pain is persistent, worsening, or related to an injury or medical condition, seek advice from an appropriate health professional about which exercises are suitable for you.
The Best 6 Pilates Beginner Hip Exercises
1. Standing Leg Abduction
Stand tall and slowly lift one leg out to the side, keeping your body upright and your movement controlled. Lower with control and repeat.
2. Standing Leg Extension
Keeping your torso tall, extend one leg behind you while gently engaging your glutes. Avoid leaning forward as the leg moves back.
3. Standing Leg Circles
Lift one leg slightly and make small, controlled circles from the hip. Keep the rest of your body as still as possible and reverse direction.
4. Standing Clam
With your knee bent, gently open the leg out to the side while keeping your pelvis steady. Return slowly to the starting position.
5. Standing Donkey Kick
Bend one knee and gently press the leg behind you, focusing on your glutes while keeping your spine and pelvis stable.
6. Standing Hydrant
With your knee bent, lift the leg out to the side within a comfortable range. Keep your upper body tall and avoid leaning away from the working leg.
Place the video on pause after Jodie demonstrates each Pilates hip exercise so you can take your time and do more. Do these hip exercises with care and do what feels best for your body and joints.
Beginners: 10-15 repetitions for each Pilates exercise.
Intermediate: 15-20+ and 2-3 sets for each Pilates exercise. At the end of this hip workout, Jodie will guide you through some standing hip stretches. Improve your hip flexibility in Jodie’s standing gentle yoga flow video.
Watch Jodie’s new standing-only hip stretches video, you can do daily to relieve tight hips.
Related Pilates Articles
7-day FREE trial on live online Yoga & Pilates classes you can do at home.
Disclaimer
Kevala Health recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program and watching Kevala Health videos. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk. Thank you - Jodie
Sent from my iPhone
