Pilates for Hip Work and Mobility
This month we’ll be focusing on increasing hip mobility for increased strength at the end range of movements. This will be extra helpful for injury prevention and to produce more control in single leg stability. We want to increase the flexibility of your hip flexors while building strength in your glutes, hamstrings and abs going into the summer season where you’ll be participating in more outdoor activities that will test your strength and endurance. Being able to strengthen these end range muscles on the mat sets you up for success to take this work confidently into the real world!
Muscle Focus: For mobility, we’ll lube up your hips with moves that stretch your hip flexors and make more space for your hip joints to properly function. For strength, we’ll focus on pelvic stability using your glutes and low abs so you don’t overcompensate with your hip flexors and quads. Your obliques and glutes are gonna burn so good!
Thoughts for Class:
Bridging
A GREAT place to actively stretch quads and hip flexors while practicing glute activation. Only go so high in your bridge as you can keep your pubic bone higher than your belly button. That way your butt and low abs do more work than your hip flexors and quads.
Abs
If your hip flexors grip in ab work while laying on your back, try imprinting your lower back into the mat. That will help your lower abs engage and build strength and endurance. Over time, you’ll be able to move into a more neutral position of the pelvis without your hip flexors and quads dominating.
Squats
We'll focus on squats with a few different positions of the feet to help target your different muscle groups in the hip and create more range of motion in the hip joint. Push into your heels to use more butt and less quad!
