Hip Rolls

Hip rolls are a popular Pilates exercise that strengthens the core muscles, improves flexibility in the lower back, and increases mobility in the hips. This exercise is also known to stimulate the spine and improve posture, making it an excellent warm-up before a workout or as part of a core-strengthening routine.

Correct form and technique

How to perform hip rolls with the correct technique:

  1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  2. Place your arms at your sides with your palms facing down, pulling your navel in towards your spine to activate your core muscles.
  3. Breathe in and prepare. Exhale as you roll up through your spine, lifting your hips off the floor until your body forms a straight line from your shoulders to your knees.
  4. Hold the position for a moment, pull your stomach in and activate your glutes.
  5. Breathe in again and slowly lower your spine back down, vertebra by vertebra, until you are back in the starting position.

Focus on performing the movement slowly and controlled, so that the spine rolls up and down with fluidity.

Common errors

Avoid these common mistakes to get the most out of hip rolls:

  • Lumbar overextension: Make sure the hips are not lifted too high, as this can lead to excessive arching of the lower back. Keep your body in a straight line.
  • For fast movements: The movement must be controlled and slow to achieve the correct activation of the core muscles.
  • Lack of breathing coordination: Breathe evenly throughout the movement to maintain control and stability.

Modifications and variations

Adapt hip rolls to your fitness level:

  • Beginners: Start by lifting your hips a little lower to gain better control of the movement and build strength.
  • Advanced: Try lifting one leg at a time while keeping your hips up to challenge balance and core stability.
  • Use of resistance: Put an exercise band around the thighs for extra resistance and activation of the gluteal muscles.

Number of repetitions and sets

Perform 8-12 repetitions and repeat 2-3 sets , depending on your fitness level. Focus on slow, controlled movements for maximum effect.

Breathing technique

Inhale as you prepare for the movement, and exhale as you lift your hips off the floor. This helps you keep your core engaged and control the movement throughout the exercise.

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