Pilates Hip Opener Exercises

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Here are some effective Pilates-based hip opener exercises that can help increase mobility, release tension, and improve alignment in the hips:

🧘‍♀️ 1. Hip Rolls (Pelvic Curl)

Focus: Opens front of hips, strengthens glutes and hamstrings
How to:

  • Lie on your back with knees bent, feet hip-width apart.

  • Inhale to prepare. Exhale as you tilt your pelvis and roll your spine up into a bridge.

  • Inhale at the top, exhale to roll down slowly.

  • Repeat 8–10 times.

🧘‍♀️ 2. Supine Figure Four Stretch

Focus: Opens external rotators and piriformis
How to:

  • Lie on your back and cross your right ankle over your left thigh.

  • Grab behind your left thigh and gently pull it toward your chest.

  • Hold for 30 seconds, then switch sides.

🧘‍♀️ 3. Side-Lying Leg Circles

Focus: Strengthens hips while improving mobility
How to:

  • Lie on your side, legs extended.

  • Lift your top leg slightly and make small controlled circles.

  • 5–8 circles in each direction, then switch sides.

🧘‍♀️ 4. Kneeling Lunge with Arm Reach

Focus: Opens hip flexors and lengthens front body
How to:

  • Kneel with one leg forward at 90 degrees.

  • Tuck pelvis slightly, then reach arms overhead and gently lean forward.

  • Hold for 20–30 seconds per side.

🧘‍♀️ 5. Clamshells

Focus: Activates glute medius and stabilizes hips
How to:

  • Lie on your side, knees bent, heels together.

  • Keeping feet touching, lift your top knee up and down without rolling the pelvis.

  • Do 10–12 reps per side.

🧘‍♀️ 6. Mermaid Stretch

Focus: Opens side body and hips
How to:

  • Sit with legs folded to one side (Z-sit).

  • Reach the arm opposite your legs overhead and side bend.

  • Hold for a breath or two and repeat on the other side.

    Jupiter Massage and Pilates
    561-529-2093
    125 W. Indiantown Road Suite#102 Jupiter, FL 33458
    www.jupitermassageandpilates.com

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