Do you ever feel Pilates more in your hip flexors than your abs?🙋

Exercises that challenge your powerhouse while moving your legs, like the Hundred, Teaser or Single Leg Stretch, place a lot of demand on the front of your hips.

While your hip flexors are supposed to work (they help lift, hold, and move your legs), if they’re fully taking over, it may be a sign that your core, glutes, or hip mobility need a little more attention.

Let’s take a closer look at why your hip flexors may be taking over and what you can do about it.

Why Are My Hip Flexors Taking Over?

Every body is different, but here are some common reasons:

Your core needs more support & strength. If your low abs aren’t doing their job to stabilize your spine your hip flexors step in.

Lots of sitting leads to weak & tight hip flexors.

Your glutes may not be contributing enough. As the opposing muscles to your hip flexors, a weak posterior chain causes hip flexors to work harder.

Exercises may be too advanced or need modification. Longer leg levers significantly increase demand on your hip flexors.

What can you do?

Next time you feel your hip flexors take over, try to:

✅ Make the movement smaller

You don’t have to attempt the biggest range of motion. Make the movement smaller until you find control and connection through your center.

✅ Slow down

Is your pelvis wobbling? Go slower while paying more attention to pulling in your low abs.

✅ Try a modification

Bending your knees or shortening the range of motion can reduce the demand on your hip flexors, which will help you build strength.

✅ Pay attention to your hips

If you spend lots of your day sitting, incorporate movements that work on hip extension to restore mobility and balance in your hips. See below for some amazing hip-focused classes!

✅ Build your posterior chain

Strengthening your glutes can help distribute the work more evenly.

Remember: your hip flexors aren’t the enemy!

They play an important role in Pilates and everyday movement.

The goal isn’t to “turn off” your hip flexors. It’s to strengthen and coordinate the supporting muscles so your body can work together as a symphony instead of a violin solo.

Watch these amazing classes with our experts:

Take it back to the basics with Alisa’s Beginner Mat Progression below to fire up your core and make sure you’re activating the right muscles:

Keep your Teaser out of your hips with these game-changing tips from Carrie Russo & Victoria Torrie-Capan.

Work on your hip mobility with Amy Berger & Molly Niles Renshaw: 👇

Jessica Marcussen’s Heat Up Your Hips series focuses on building strength in your lower body to support a healthy gait: