A Pilates instructor says these four underused moves will improve your hip and knee stability

When you buy through links on our articles, Future and its syndication partners may earn a commission.

You are not the only one with hip and/or knee problems—it’s one of the most popular topics on Fit&Well, so we take every opportunity we can to speak to experts for ways to help people struggling with stiff knees and tight hips.

“Knee and hip pain often stems from a lack of mobility, proper movement mechanics, and muscular imbalances,” says Jill Drummond, an experienced Pilates instructor for BODYBAR Pilates.

“Pilates targets these culprits by training you to establish all movement from a strong center, with proper posture and alignment, working through a full range of motion,” she adds.

While regular Pilates practice will help develop those attributes, Drummond highlighted four underused Pilates moves that are particularly beneficial for hip and knee stability.

Practice these moves and add them to your weekly workouts. Doing them consistently will help you achieve the best results.

1. Mermaid twist

Reps: 4-6 each side

• Sit on the floor with one leg bent in front of you and the other bent behind you, knees pointing in opposite directions.

• Extend both arms out to your sides at shoulder height, forming a T shape.

• Place the hand on the side of your front leg on the floor, by your hip.

• Reach your other arm up and over into a side bend, keeping both hips on the floor.

• Turn your chest toward your resting hand and place your other hand down on the floor.

• Pause briefly, leaning into the side twist.

• Slowly reverse the movement to return to your T shape position.

• Perform all the repetitions on one side, then switch sides.

2. Up-down

Reps: 4-6 each side

• Stand with your feet hip-width apart and extend your arms in front of you at shoulder height.

• Keeping your shoulders directly above your hips throughout, step your left foot behind you and bend both knees to lower so your left knee rests on the floor.

• Place your right knee on the floor next to your left.

• Step your right foot forward, so your right knee is directly above your right foot, then step your left foot forward to return to standing.

• Alternate your leading leg to work both sides evenly.

3. Runner’s lunge and twist

Reps: 4-6 each side

• Get on your hands and knees, then step both feet back to adopt a high plank position, with your hands under your shoulders and your body in a straight line.

• Step your right foot forward to the outside of your right hand.

• Lift your chest slightly to stretch your left hip flexor.

• Rotate your torso to the right and extend your right arm overhead, without overextending.

• Reverse the movements back to the high plank position, then repeat on the other side.

• Move slowly and with control, alternating sides with each rep.

4. Reverse kneeling leg variations

Reps: 6-8 per variation, each side

• Get on your hands and knees, with your hands under your shoulders and knees under your hips.

• Engage your core and, maintaining a stable torso throughout, perform the following variations, completing all the variations on one side, then repeating the sequence on the other side:

• Leg extension: Lift your right knee and foot just above the floor, then extend your right leg behind you to hip height. Reverse the movement so your right knee is bent and just above the floor under your hips.

• Side sweep: With your leg extended behind you at hip height, sweep your right foot out to the side then back to the center, keeping your leg at hip height.

• Lift and lower: With your leg extended behind you, lower so your toes gently tap the floor, then lift as high as your mobility allows.

• Hamstring curl: Holding your right leg behind you at hip height, flex your foot and bend your knee to approximately 90°. Bend your knee further to bring your foot closer to your torso, then return to a 90° bend.