{"id":92566,"date":"2026-06-22T14:02:38","date_gmt":"2026-06-22T14:02:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=92566"},"modified":"2026-06-22T14:05:23","modified_gmt":"2026-06-22T14:05:23","slug":"pilates-hip-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/","title":{"rendered":"3 Pilates Hip Exercises for a Stronger Lower Body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#Can_Pilates_Help_Strengthen_Your_Hips\" >Can Pilates Help Strengthen Your Hips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#What_Muscles_Do_Pilates_Hip_Exercises_Work\" >What Muscles Do Pilates Hip Exercises Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#What_Are_Some_Good_Pilates_Hip_Exercises_for_Beginners\" >What Are Some Good Pilates Hip Exercises for Beginners?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#Clam_Shells\" >Clam Shells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#Leg_Circles\" >Leg Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#Side_Leg_Lifts\" >Side Leg Lifts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#How_Do_You_Do_Pilates_Hip_Exercises_at_Home\" >How Do You Do Pilates Hip Exercises at Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#How_Often_Should_You_Do_Pilates_Hip_Exercises\" >How Often Should You Do Pilates Hip Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#How_Long_Does_It_Take_to_Notice_Changes_From_Pilates_Hip_Exercises\" >How Long Does It Take to Notice Changes From Pilates Hip Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#What_Mistakes_Should_You_Avoid_During_Hip_Exercises\" >What Mistakes Should You Avoid During Hip Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#Rushing_the_Movements\" >Rushing the Movements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#Holding_Your_Breath\" >Holding Your Breath<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#What_causes_weak_hips\" >What causes weak hips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#Can_walking_strengthen_the_hips\" >Can walking strengthen the hips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#Can_I_do_hip_exercises_every_day\" >Can I do hip exercises every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#Do_Pilates_hip_exercises_work_the_glutes\" >Do Pilates hip exercises work the glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#Can_Pilates_hip_exercises_help_with_flexibility\" >Can Pilates hip exercises help with flexibility?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Pilates hip exercises are controlled, low-impact movements that work the muscles around your pelvis. They use controlled bodyweight movements to challenge mobility, stability, and lower-body control without heavy equipment. When practiced regularly, they can support your flexibility and ease in everyday activities.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Hip_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maybe your hips feel tight after a long day at your desk, or you simply want more ease in how you move. Consistently practicing Pilates hip exercises can be helpful. A consistent Pilates routine matters as your lower body supports nearly everything you do, from walking to standing to climbing stairs. In addition, the controlled, low-impact format of Pilates can be adapted for different experience levels. Are you ready to begin? Keep reading to explore a few simple exercises you can try today.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Pilates_Help_Strengthen_Your_Hips\"><\/span><b>Can Pilates Help Strengthen Your Hips?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, Pilates can help strengthen your lower-body muscles through controlled movements and mechanical tension. Muscular strength typically develops when your muscles experience a consistent, challenging stimulus. Some research has suggested that bodyweight resistance and sustained tension can encourage muscle adaptation (<\/span><a href=\"https:\/\/humankinetics.me\/2025\/06\/25\/benefits-of-bodyweight-training\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254625000869\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates is reliant on mindful control, gravity, and body weight to provide this necessary challenge. Moving slowly increases the time your muscles spend under tension. This sustained effort can support muscular endurance and general strength for many people (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/397858488_When_duration_matters_rethinking_resistance_training_load_through_time_under_tension\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It is a beginner-friendly approach that can be adjusted to your current ability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t need heavy machinery to experience meaningful progress. The primary focus is on proper form, steady alignment, and a consistent schedule. As you become more comfortable, you can explore ways to adjust the difficulty of each session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to read more about expanding your routine, check out our guide to <a href=\"https:\/\/betterme.world\/articles\/lower-body-pilates-exercises\/\">lower-body Pilates exercises<\/a>.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/collage-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Pilates_Hip_Exercises_Work\"><\/span><b>What Muscles Do Pilates Hip Exercises Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These routines primarily target your glutes, adductors, abductors, and hip flexors. Your core also plays a supportive role in keeping your pelvis stable while you move. By engaging these specific groups, you encourage a balanced approach to lower-body wellness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you practice Pilates exercises for hips and thighs, you engage a complex network of muscles. These muscles work together to provide stability, support your posture, and facilitate daily movement. Understanding basic anatomy can help you focus your efforts during each session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a breakdown of the key muscles involved in these movements:<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1282\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Target area<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Anatomy involved<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Function during movement<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOuter hips and glutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGluteus medius, gluteus minimus\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMoves the leg outward and supports pelvic stability\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tInner thighs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdductor group\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDraws the legs together and stabilizes the midline\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFront of the hips\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHip flexors (Iliopsoas)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLifts the knee toward the chest and supports posture\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBack of the thighs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHamstrings, gluteus maximus\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tExtends the leg backward and supports upright standing\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-is-somatic-pilates-for-weight-loss\/\">What Is Somatic Pilates for Weight Loss? Everything You Need to Know<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Good_Pilates_Hip_Exercises_for_Beginners\"><\/span><b>What Are Some Good Pilates Hip Exercises for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Clam shells, leg circles, and side leg lifts are excellent introductory movements. These foundational moves help you build a strong mind-body connection without requiring complex equipment. Good Pilates hip exercises for beginners focus on mastering basic techniques before progressing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can practice these movements using just a comfortable mat on the floor. These exercises can be adjusted for different experience levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is a simple program to help you begin your journey.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1283\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercise name<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Movement pattern<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Target area<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Reps<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Rest between sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tClam shells\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tExternal rotation\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOuter hips and glutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-15 per side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30-45 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLeg circles\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHip rotation\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHip mobility and core\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8-10 per direction, per side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30-45 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSide leg lifts\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAbduction\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOuter thighs and hips\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-12 per side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30-45 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Clam_Shells\"><\/span><b>Clam Shells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Clam shells are a great way to target your outer glutes and support pelvic stability.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with your knees bent at a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet together and your hips stacked directly on top of each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your top knee as high as you can without rolling your hips back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly at the top, then gently lower your knee back to the start.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leg_Circles\"><\/span><b>Leg Circles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This movement is a wonderful way to use Pilates to open your hips and challenge your core.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms resting gently by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg straight up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly trace a small circle in the air with your lifted leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your pelvis as still as possible throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete the repetitions in one direction, then switch directions.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Leg_Lifts\"><\/span><b>Side Leg Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Side leg lifts focus on the abductors and are very simple to learn.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with your legs fully extended and stacked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your head on your bottom arm for added comfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your top leg toward the ceiling, keeping it relatively straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the leg back down with slow control.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to read more about building your routine, explore our article on <a href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-hips\/\">exercises to strengthen hips<\/a>.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/05\/37.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Do_Pilates_Hip_Exercises_at_Home\"><\/span><b>How Do You Do Pilates Hip Exercises at Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can start at home by clearing a small space and using a comfortable mat. Practicing Pilates hip exercises at home is highly convenient as you don\u2019t need expensive gear. A quiet corner is usually enough to support a focused session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by finding an area where you can fully extend your arms and legs. Wear comfortable clothing that allows you to move freely without restriction. It can also be helpful to keep a water bottle nearby. Try to minimize distractions like your phone or television to remain present.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start your session with a few deep breaths to center yourself. Focus on the quality of each movement rather than the speed or intensity. Move slowly, and pay attention to how your muscles respond. Consistency is much more valuable than pushing yourself too hard.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Hip_Exercises\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_Pilates_Hip_Exercises\"><\/span><b>How Often Should You Do Pilates Hip Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many people find that practicing two to three times a week builds a steady routine (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/pilates-health-benefits\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). There\u2019s no single rule that works for everyone, so finding the right frequency is a personal journey. Your daily schedule, energy levels, and current habits will guide your choices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to this practice, consider starting with just two 20-30 minute sessions a week. This provides rest time between workouts. As the movements feel more natural, you might choose to add another day or try a Pilates hip exercises reformer class. Always listen to your body and adjust your frequency as needed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that rest days are just as important as the days on which you exercise. On the days when you\u2019re not doing Pilates, you might enjoy a gentle walk or light stretching.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to read more about specific routines for active individuals, check out our guide to <a href=\"https:\/\/betterme.world\/articles\/hip-strengthening-exercises-for-runners\/\">hip strengthening exercises for runners<\/a>.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-26-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_Notice_Changes_From_Pilates_Hip_Exercises\"><\/span><b>How Long Does It Take to Notice Changes From Pilates Hip Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The time it takes to notice changes varies greatly from person to person. Individual outcomes vary, and it depends on factors such as your starting point, consistency, and overall lifestyle. You may first notice that the movements feel smoother or more controlled with consistent practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Changes in muscular endurance may take a bit longer to become apparent. One early change may be greater awareness of your movement and positioning. You might find that everyday tasks feel slightly easier or more fluid. Focus on the experience of moving rather than rushing toward a specific outcome.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s helpful to track your progress by how you feel during the exercises. If a movement that once felt difficult becomes smoother, you\u2019re moving in a positive direction. Celebrate these small victories along the way. Please note that individual outcomes vary, and progress is an ongoing journey.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/wall-shoulder-exercises\/\">Wall Shoulder Exercises: Benefits and Variations to Try<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Mistakes_Should_You_Avoid_During_Hip_Exercises\"><\/span><b>What Mistakes Should You Avoid During Hip Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Common pitfalls include rushing the movements and forgetting to breathe steadily. Learning a new movement practice often involves some trial and error, which is completely normal. By knowing what to look out for, you can make your practice feel more supportive.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rushing_the_Movements\"><\/span><b>Rushing the Movements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Moving too quickly is a very common tendency for beginners. When you speed through an exercise, momentum takes over, which reduces the time your muscles spend working. Try to count slowly to three during both the lifting and lowering phases.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Holding_Your_Breath\"><\/span><b>Holding Your Breath<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people hold their breath when they\u2019re concentrating on a new physical task. Consistent breathing is an important element of mindful movement. It helps support your core and keeps you focused on the exercise. Practice exhaling on the most challenging part of the movement.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/04\/90-scaled.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_causes_weak_hips\"><\/span><strong>What causes weak hips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Lower activity levels may contribute to reduced lower-body strength over time. Spending long hours sitting at a desk can also contribute to this common issue. Over time, these muscles may lose their daily endurance (<\/span><a href=\"https:\/\/medlineplus.gov\/healthrisksofaninactivelifestyle.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Incorporating gentle, consistent movement can help support these areas.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_walking_strengthen_the_hips\"><\/span><strong>Can walking strengthen the hips?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Walking engages muscles in the legs and glutes and contributes to weekly aerobic activity (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/walking-for-good-health\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). While walking is excellent, it may not target all the hip muscles fully. Pairing walking with specific Pilates movements offers a more balanced approach.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_hip_exercises_every_day\"><\/span><strong>Can I do hip exercises every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some gentle movements may be practiced daily, depending on their intensity and how your body responds. More demanding sessions may require additional rest. Giving your muscles a chance to rest is important for long-term physical support. Many people find success by alternating targeted routines with light activities. Listen to your body and find a rhythm that works for you.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Pilates_hip_exercises_work_the_glutes\"><\/span><strong>Do Pilates hip exercises work the glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, many of these movements directly engage the gluteal muscles. Exercises such as clam shells and side leg lifts focus heavily on the outer glutes. This helps support stability in your pelvis and lower back. They are an excellent way to connect with your lower body.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_Pilates_hip_exercises_help_with_flexibility\"><\/span><strong>Can Pilates hip exercises help with flexibility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, a consistent practice can support a better range of motion over time. By moving your joints through controlled patterns, you gently engage the surrounding tissues. This mindful approach to movement tends to make the body feel more relaxed. Over time, you may notice increased ease in your daily activities.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Hip_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Adding Pilates hip exercises to your weekly routine is a wonderful way to support your lower body. By focusing on slow, controlled movements, you can build a practice that feels good and sustainable. Choose one or two exercises from this guide and try them out this week.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pilates hip exercises are controlled, low-impact movements that work the muscles around your pelvis. They use controlled bodyweight movements to challenge mobility, stability, and lower-body control without heavy equipment. When practiced regularly, they can support your flexibility and ease in everyday activities. Maybe your hips feel tight after a long day at your desk, or [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":92573,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[201],"tags":[],"coauthors":[45],"class_list":["post-92566","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>3 Pilates Hip Exercises for a Stronger Lower Body - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you want to support your lower-body mobility? Adding \u2605 PILATES HIP EXERCISES \u27a4 to your routine can help you build strength gently. Start your journey today.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Pilates Hip Exercises for a Stronger Lower Body\" \/>\n<meta property=\"og:description\" content=\"Do you want to support your lower-body mobility? Adding \u2605 PILATES HIP EXERCISES \u27a4 to your routine can help you build strength gently. Start your journey today.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/pilates-hip-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-06-22T14:05:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1297-pilates-hip-exercises.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pilates-hip-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pilates-hip-exercises\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/97fde3c7934af4a49830976f11c048c2\"},\"headline\":\"3 Pilates Hip Exercises for a Stronger Lower Body\",\"dateModified\":\"2026-06-22T14:05:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pilates-hip-exercises\\\/\"},\"wordCount\":1475,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/pilates-hip-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/1297-pilates-hip-exercises.jpg\",\"articleSection\":[\"Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Pilates hip exercises are controlled, low-impact movements that work the muscles around your pelvis. 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