Reformer Pilates Hip Exercises: How to Work Them with Control and a Stable Base

The hips sit at the centre of almost everything you do on the Reformer Pilates machine: every time you press the carriage away with your legs, the hip joint moves, stabilises and passes force through the rest of the body. In this guide we go through the most common hip exercises on the Reformer and how to keep a steady base so you can perform them with control.

Why the hips work differently on the Reformer

On the mat, your body weight is the only resistance. On the Reformer, the carriage glides and the springs give constant resistance both on the push and on the return. That asks the hip to move the leg without losing pelvic position, a mix of mobility and stability that underpins good technique. Moving slowly, with your breath guiding each repetition, helps you feel which muscles are doing the work.

If you have hip discomfort or an injury, speak to a healthcare professional and your instructor first; this article is for information only and is no substitute for that advice.

The most common hip exercises on the Reformer

Leg circles in the straps

Lying on your back with your feet in the straps, you draw small, controlled circles with your legs. The aim is to mobilise the hip while the pelvis stays still on the carriage. Start small and only increase the range if you keep your position.

Frog and leg abduction

With your legs in the straps, you open and close along a controlled line. You work external rotation and the inner thighs, and learn to move the hip without the lower back lifting off the carriage. It looks simple, but it shows up poor technique very quickly.

Bridge with feet on the bar

With your feet on the bar, you lift the pelvis one vertebra at a time. Here the hip extends and the glutes and hamstrings take centre stage. If you want to go deeper on those muscles, have a look at our guide to glute exercises on the Reformer.

Side-lying leg lifts

Lying on your side on the carriage, with one foot in the strap or resting on the bar, the leg opens and closes while the pelvis stays stable. It is one of the best ways to feel the stabilisers on the outside of the hip at work.

The key: a stable pelvis and a base that does not move

In almost all of these exercises, the weak point is contact: feet on the bar or footrest, hands gripping the carriage or resting by your sides, and your back on the surface. When something slips, the body compensates with needless tension in the lower back, neck or shoulders, and the hip stops working as it should. A few useful tips:

• Lay the non-slip towel flat on the carriage, with no creases, before you start your set.
• Check that the grip holds up when you sweat, especially in longer sessions.
• Before moving your legs, engage your abdominals and set a neutral pelvis.
• If the carriage or your body shifts more than it should, read our guide on how to steady yourself on the Reformer carriage.

Common mistakes when working the hips

• Moving the pelvis with the leg: if the pelvis rocks, reduce the range until you can control it.
• Using momentum: the movement comes from control, not from the carriage bouncing back.
• Springs too light or too heavy: choose a resistance that lets you keep your technique.
• Forcing the range: control first, then range. If something hurts, stop and talk to your instructor.
• Slipping contact points: a surface with no grip pulls you out of alignment and forces you to compensate.

You will find more exercises and technique tips on our Reformer Pilates towel blog.

A reliable base for your practice: the Bellman Pilates towel

To keep your feet and hands in place during your hip work, the Bellman Pilates Non-Slip Towel for Reformer Pilates offers 85% grip on both sides, so it stays put on the carriage and under your hands and feet. It comes in blue, pink and grey and suits your class at home or in the studio.

Discover the Bellman Pilates non-slip towel and train your hips with more confidence and control.