Pilates for Hip Pain: A Gentle, Practical Guide
Hip stiffness and general aches can make everyday movements feel like a chore. Whether you are dealing with tightness from sitting at a desk all day or minor discomfort from normal aging, gentle movement is often a good way to find some relief.
Pilates offers a low-impact approach to moving the hip joints and strengthening the muscles that support them. By focusing on controlled, mindful exercises, you can encourage better mobility without putting unnecessary stress on your body. As always, check with your doctor before starting a new exercise routine.
Editor note. Hip or groin pain after a fall, or pain with fever, needs prompt medical care.
What the general evidence says
General exercise and physical therapy are commonly recommended for managing non-specific hip pain and stiffness. While research specifically looking at Pilates for hip pain is limited, many of the foundational movements in Pilates are similar to those used in standard rehabilitation. Building strength in the glutes and improving core stability can help support the hip joint. However, Pilates should be used to manage symptoms, not as a replacement for professional medical advice.
Principles that help
- Move slowly and focus on control rather than speed or the number of repetitions.
- Keep your range of motion small, only moving as far as you can without pain.
- Breathe steadily through each movement to help your muscles relax.
- Focus on keeping your pelvis stable while your legs are moving.
- Rest your head and neck comfortably on a pillow or mat during floor exercises.
A gentle starting sequence
Each exercise links to a full page with steps, common mistakes and easier options.
| # | Exercise | Level | Main muscles | Why it is here |
|---|---|---|---|---|
| 1 | Clam | Beginner | gluteus medius, deep hip rotators | This movement targets the gluteus medius and deep rotators to help stabilize the pelvis, so keep the lift small to avoid rocking your hips. |
| 2 | Side-Lying Leg Lifts | Beginner | gluteus medius, tensor fasciae latae | Strengthening the side of the hip supports walking and balance, and you can keep it gentle by keeping your leg in line with your body. |
| 3 | Pelvic Curl | Beginner | gluteus maximus, hamstrings | This exercise engages the gluteus maximus and hamstrings to support the back of the hip, and you should only roll up as high as feels comfortable. |
| 4 | Bent Knee Fall Out | Beginner | transversus abdominis, obliques | Opening the knee to the side gently stretches the hip while engaging the core, so only lower the leg as far as you can without moving your pelvis. |
| 5 | Single Leg Circle | Beginner | hip flexors, adductors | Circling the leg encourages mobility in the hip flexors and adductors, and keeping the circles small helps the joint move smoothly without clicking. |
| 6 | Quadruped Arm and Leg Reach | Beginner | transversus abdominis, gluteus maximus | Reaching the arm and leg challenges your core and glutes, and you can keep it mild by just sliding your toes on the floor instead of lifting. |
What to avoid or modify
- Avoid forcing your hips into a deep stretch or pushing past a comfortable range of motion.
- Skip any exercise that causes sharp pain, clicking, or a pinching sensation in the groin.
- Modify side-lying exercises by placing a thin pillow between your knees if resting them together is uncomfortable.
- Do not hold your breath during challenging movements, as this can increase tension in the body.
Related pages
When to see a doctor or physical therapist
- Hip or groin pain that starts after a fall or sudden impact.
- Hip pain accompanied by a fever, swelling, or redness.
- Sharp, shooting, or burning pain that travels down your leg.
- An inability to bear weight on your leg or walk normally.
- Pain that wakes you up at night or worsens when resting.
This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.
How we put this page together. Exercise choices and cautions were selected by our editors from the exercises in our library, using widely published general guidance on exercise and safety. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.