Pilates hip stability for runners: a side-lying session with controlled movement and practical guidance on session setup.

Side-lying Pilates exercises can help runners practise hip movement while keeping the load modest and the pace controlled. This 18-minute session focuses on alignment, comfortable range and repeatable technique. It suits an easy day and should finish well before fatigue changes the movement.

Pilates hip stability for runners: Set up comfortably

Use a non-slip mat and support the head with a folded towel so the neck remains neutral. Lie with shoulders and hips stacked, bottom knee bent for stability and top leg long. If lying on one side is uncomfortable, choose a standing supported alternative or seek individual advice.

The 18-minute sequence

1. Side-lying breathing

Rest in the starting position and take four relaxed breaths. Notice the ribs expanding without forcing the waist away from the mat. Keep the shoulders soft.

2. Small top-leg lift

Lift the top leg a modest distance without rolling the pelvis backward. Pause briefly and lower slowly. Complete eight to twelve repetitions. A smaller range usually makes the movement easier to control.

3. Forward-and-back glide

Keep the leg near hip height or lower. Move it a short distance forward, return to centre and move slightly behind without arching the back. Complete six repetitions.

4. Bent-knee clam

Bend both knees and keep the heels together. Open the top knee only as far as the pelvis remains stacked, then close slowly. Complete eight to twelve repetitions.

5. Side-lying leg circle

Straighten the top leg and draw a circle no larger than a dinner plate. Complete four circles each direction. Reduce the circle if the trunk begins to rock.

6. Modified side plank

With the bottom knee bent and forearm under the shoulder, lift the hips a small distance. Hold for two or three breaths, lower and repeat three times. Skip this exercise if it irritates the shoulder, wrist or side of the hip.

7. Repeat the other side

Change sides slowly and repeat. Differences between sides are common; use the range and repetitions that allow good control rather than forcing symmetry in one session.

Progress gradually

Begin with one round. After two or three consistent weeks, add two repetitions to one exercise or repeat the sequence—not both at once. An ankle weight or heavy band is unnecessary until body-weight movement is stable and appropriate for you.

Use RunHQ’s standing Pilates control guide for a supported alternative. The upper-body strength session can be placed on another easy day.

Use watch data carefully

Compare training-load and recovery features at Running Watches Australia, but treat device scores as context only. They do not diagnose pain or determine whether an exercise is suitable.

Conclusion

This side-lying session provides a quiet way to practise hip control without chasing a burn. Support the head, keep the range modest and stop while the movement remains smooth.

Sources and image credit

Health and safety notice: This article provides general information only and is not personalised medical, training, Pilates or exercise advice. New or returning runners, and anyone who is pregnant, taking medication or living with a health condition, should consult an appropriately qualified health or exercise professional before starting or changing Pilates or training. Stop exercising and seek appropriate help if you experience concerning symptoms such as chest pain, faintness, dizziness, unusual shortness of breath, severe or sharp pain, weakness, numbness or symptoms that persist or worsen.

Related reading: Pilates Stability for Runners: A Controlled 15-Minute Circuit.