Strength Training · Pilates
Pilates Ring Hip Lift
The Pilates Ring Hip Lift is a floor bridge with gentle ring pressure between your thighs. It trains your glutes and hamstrings while challenging pelvic control.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with knees bent, feet flat about hip-width apart, and arms resting by your sides.
- Place the ring's pads against your inner thighs, just above your knees.
- Apply gentle, even pressure to the ring.
- Tilt your pelvis slightly so your lower back settles toward the floor.
- Peel your spine off the floor until your shoulders, hips, and knees form a sloping line.
- Lower your spine gradually to the floor, keeping light pressure on the ring.
- Ease off the ring pressure once your pelvis rests on the floor.
Form cues
- Exhale as you lift.
- Keep your ribs from flaring.
- Press through your whole foot.
- Keep both sides of your pelvis level.
Common mistakes
- Crushing the ringUse only enough pressure to hold the ring securely without pulling your knees inward.
- Feet too far awayMove your feet closer so your shins are roughly vertical at the top.
- Lifting with momentumUse a slow, smooth lift rather than thrusting your hips upward.
Safety
Lifting beyond your controlled range can strain your lower back or shift pressure onto your neck. Excessive ring compression may irritate your inner thighs or knees.
- Check the ring for cracks or loose pads before use.
- Keep your weight across your shoulders rather than your neck, with your head resting on the floor.
- End the lift before your lower back arches.
- Stop the set if you feel sharp pain or persistent cramping.
If you have ongoing back, pelvic, groin, or knee symptoms, try a smaller lift without the ring or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Ring
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Begin with a comfortable range that you can control for every repetition.