Practical Pilates for Hip Pain: Ashley Hoffman’s 15-Minute Support Sequence

# What this tutorial covers

Ashley Hoffman leads a 15-minute tutorial focused on clients who present with hip pain or instability. The approach is practical: identify common weak links around the hip and pelvis, then apply short, repeatable exercises that build strength and balance rather than relying primarily on stretching.

# Why this approach

Hoffman emphasizes that perceived tightness often reflects weakness or excessive mobility (hypermobility). Building strength—particularly in the hip flexors, hamstrings, glutes, and inner thigh—creates more stable, functional support for daily activities like squatting, standing, reaching, and getting in and out of a car.

# Equipment and setup

• Reformer with Tower (no box)
• Loop band
• Two sliders
• Towel

# The sequence (practical cues and purpose)

• Supine hip flexor pulls with loop band
• Client lies supine with a looped elastic around both feet. One leg remains long while the opposite knee draws toward the chest against the band.

• Standing resisted knee lifts (balance challenge)

• Purpose: add gravity and balance stress to the hip flexor pattern, training stability in functional positions. Clients may hold on if needed.

• Prone hamstring work with band (isometric/eccentric/concentric)
• Lying prone with knees bent to 90°, band around the bent knees. One hamstring holds isometrically while the other leg lengthens eccentrically and returns concentrically.
• Purpose: integrate hamstring strength through controlled lengthening and shortening to support pelvic control and counteract hip instability.

• Side leg spring on Reformer (outer hip focus)
• Client lies on their right side with a side leg spring attached and bottom leg positioned forward for stability. Emphasize small controlled kicks forward and back while avoiding lifting the pelvis.
• Purpose: strengthen gluteus medius and minimus plus inner thigh to improve lateral hip stability and pelvic alignment.

# Teaching and progressions

# Practical takeaway for instructors and clients

Prioritize strengthening specific hip muscles across concentric, eccentric, and isometric actions. Combine resistance with balance work to teach the hip to stabilize under real-world loads. A short, repeatable home or studio routine using a loop band and simple apparatus can reduce hip pain by creating consistent, functional support around the pelvis.