Pilates exercises explained

Hip Extension

With this Pilates exercise we open the hip joints and strengthen the posterior chain of the leg and buttock muscles. It is a preparatory exercise for "Swimming", "Swan Dive" and "Front Support".

Exercise description

We focus on lengthening the legs from the hip joint in the Hip Extension Pilates exercise by inhaling to lengthen the leg already from the hip joint and only lifting one leg with the exhalation from the extension.

With the inhalation we lower the leg again.

We repeat the exercise 4 times per side.

HIP EXTENSION ONE LEG is intended for beginners.

HIP EXTENSION (DOUBLE LEG):
As soon as the control from the center is automated or the rear chain is strong enough, the exercise can be performed with both legs. It is never about the height, but about the length in the movement. We repeat the exercise 4 to 6 times.

Frequently asked questions

Is the pool allowed to lift off the mat?

No, the pubic bone should remain full on the mat.

What if I feel the movement in the shoulder girdle and back?

Lift the legs one at a time just a few inches off the mat.

Pro Tip From Maria

Before you lift your legs, imagine someone first pulling you by the legs to open your hips. Only then lift your legs off the floor, feeling the wideness in your hips.

Video with the brief explanation of the Pilates exercise Hip Extension

Most common errors

Main activation from the gluteal muscles - this can be avoided if we first activate the deep abdominal muscles, then consciously pull the legs long and only then release the legs from the mat.

Legs are lifted off the mat too much.

Both legs are trained too early. This causes the shoulder muscles to tense up.