Workouts & exercises
Reformer exercises for hips
The short answer
The reformer addresses hips in three ways: strap work for controlled range in all directions, side-lying series for the abductors and rotators, and footwork variations for loaded hip extension. The strap work is what most other training misses.
Hips need range in every direction
Most training loads the hip in flexion and extension only. The hip is a ball-and-socket joint that also abducts, adducts and rotates, and restriction in rotation is behind a large share of hip and lower-back complaints.
Strap work on the reformer covers all of it, with the pelvis supported so the range is genuinely at the hip rather than borrowed from the spine.
The sequence
Supported supine work first, then side-lying, then loaded extension. Keep the pelvis still throughout — movement should be at the hip joint.
- Leg circles in straps — 1 spring, 5 each direction, each leg
- Frogs — 1 spring, 10 reps
- Openings — 1 spring, 8 reps
- Side-lying leg series — 1 spring, 10 each movement
- Single-leg footwork — 2–3 springs, 8 each side
- Bridging with single-leg variation — 2 springs, 8 each side
Keep the pelvis out of it
The commonest error in hip work is letting the pelvis rock to gain apparent range. It looks like a bigger circle; it is the same hip range plus spinal movement.
A hand on each hip bone during leg circles gives immediate feedback. If the hips move, reduce the circle until they stop.
Frequently asked questions
- Is Pilates good for tight hips?
- Yes, particularly the strap work — it addresses rotation and abduction, which most other training neglects, with the pelvis supported.
- Can Pilates help hip impingement?
- Often, by improving control and avoiding the end-range positions that provoke it. Get a diagnosis first, since exercise selection depends heavily on the type of impingement.
- Why do my hip flexors cramp in leg circles?
- Usually the load is beyond your current control and the hip flexors are gripping to stabilize. Reduce the circle size and check the pelvis is genuinely still.