Pilates Exercises For Those with Hip Replacements

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Here are safe, commonly recommended Pilates-style exercises for people with hip replacements, focusing on stability, mobility, and gentle strength. These are general guidelines, not rehab instructions—always follow your surgeon or physical therapist’s specific precautions.

General Safety First

  • Get medical/physical therapist clearance before starting

  • Move slowly and with control

  • Stop if there is pain, pinching, or discomfort

  • Avoid forcing range of motion

  • Respect your hip precautions (they differ by surgery type)

Generally Safe Pilates Exercises

1. Pelvic Tilts (Supine)

  • Lying on your back, knees bent

  • Gently tilt pelvis to flatten the lower back

  • Builds core stability without stressing the hip

2. Heel Slides

  • On your back, slide one heel toward your body and back out

  • Improves hip mobility safely

3. Marching (Supine or Seated)

  • Lift one foot at a time while keeping pelvis stable

  • Strengthens hip flexors and core control

4. Bridging (Small Range)

  • Lift hips slightly off the mat

  • Focus on glutes, not arching the back

  • Keep knees aligned

5. Side-Lying Leg Lifts (Small Range)

  • Lift the top leg slightly, toes facing forward

  • Strengthens hip stabilizers

6. Clamshells

  • Knees bent, open the top knee slightly

  • Excellent for glute strength and hip support

7. Seated Spine Stretch

  • Sit tall and gently round forward

  • Improves posture without loading the hip

8. Standing Balance Work

  • Weight shifts or single-leg balance (with support nearby)

  • Builds stability and confidence

Exercises to Avoid (Unless Cleared by a Professional)

  • Deep hip flexion (knees far past hips)

  • Crossing legs or twisting on a bent hip

  • Deep squats or lunges

  • High-impact movements

  • Advanced Pilates exercises like Teaser or Roll-Over

Helpful Tips

  • Use props (pillows, blocks, chairs) for support

  • Keep movements small and controlled

  • Focus on breath and alignment

  • Quality > quantity


    At JMP, our team of certified pilates instructors are eager to work with you whether you are fully able bodied or have ailments and limitations, they have your back! 



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



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