Hip & Glute Stability Flow
Your hips are the crossroads of your body — every force from your upper body passes through them, and every force from the ground up must be controlled by them. When the hip complex is weak, particularly the lateral stabilizers, the consequences cascade: knee pain, lower back pain, ankle instability, and compromised movement in every direction. This 15-minute session targets the glute medius, glute maximus, deep hip rotators, and hip abductors through a carefully sequenced flow that builds strength in the planes of motion most people neglect. You will feel your hips and glutes working in ways they have not worked before — and the stability benefits will show up in everything from walking stairs to running miles.
Session Breakdown
-
1Hip Mobilization (2 min) Supine hip circles, figure-four stretch, and 90-90 hip switches. Open the hip joint through its full range of motion, hydrate the joint capsule, and prepare the surrounding musculature for targeted loading.
-
2Glute Bridge Complex (3 min) Standard bridge with isometric hold, single-leg bridge with hip hike, and bridge marching. Activate glute maximus through hip extension while challenging pelvic stability. Slow tempos ensure the glutes — not the hamstrings — do the work.
-
3Side-Lying Lateral Series (4 min) Clamshell with band resistance feel, side-lying leg lift with small circles, fire hydrant from side-lying, and inner thigh lift. This is the heart of the session — building the lateral hip stability that protects your knees and powers every lateral movement.
-
4Quadruped Hip Series (3 min) Fire hydrants with pulse holds, donkey kicks with controlled range, and hip circles from all fours. These exercises target the deep hip rotators and glute medius from a different angle, building three-dimensional hip strength.
-
5Standing Balance Integration (2 min) Single-leg standing with hip abduction, curtsy lunge to lateral leg lift, and standing figure-four balance. Translate the hip strength built on the mat into upright, functional movement patterns that challenge proprioception and real-world stability.
-
6Hip Release & Stretch (1 min) Pigeon pose variation, supine figure-four stretch, and happy baby. Release tension in the glutes and deep rotators after targeted loading. Leave the session feeling open, stable, and grounded.
Session Benefits
Knee Protection
Weak glute medius is the number one predictor of knee pain and ACL injury in women. Building lateral hip stability directly protects the knee by controlling femoral rotation and preventing valgus collapse during every step, squat, and landing.
Lateral Stability
Most training focuses on forward-backward movement, leaving the lateral plane dangerously weak. This session builds the side-to-side stability that prevents ankle rolls, improves balance, and enables confident movement in every direction.
Lower Back Relief
When the glutes are weak, the lower back compensates for every hip movement — leading to chronic tightness and pain. Activating the glutes takes the load off the lumbar spine, providing immediate relief and long-term protection.
Build Your Foundation
Strong hips and glutes are the foundation of every powerful movement. Start building lateral stability that protects your entire body.
Frequently Asked Questions
What does the Hip & Glute Pilates session target?
The Hip & Glute session is a 15-minute focused workout targeting the gluteus maximus, medius, and minimus, plus deep external rotators, hip flexors, and the entire lateral stability chain. It builds balanced hip strength and mobility.
Can Hip & Glute Pilates help with hip pain?
Hip & Glute sessions address many common causes of hip pain including weak glute medius, tight hip flexors, and poor pelvic stability. Strengthening these muscles creates better joint alignment and reduces compensatory movement patterns that cause pain.
How does Hip & Glute work benefit runners?
For runners, strong glutes and stable hips are essential for preventing IT band syndrome, runner's knee, and hip flexor strains. The 15-minute session targets the exact muscles that maintain pelvic alignment during the running stride.
Is the Hip & Glute session good for sitting all day?
This session directly counteracts the effects of prolonged sitting — which weakens glutes, tightens hip flexors, and destabilizes the pelvis. Regular practice reactivates dormant glute muscles and restores hip mobility lost from sedentary positions.