Pilates exercise of the month – Hip Roll

Hip Roll Pilates Exercise Julie Carolan Pilates


  • This is a great exercise for warming up and loosening out the spine.
  • Strengthens Glutes, Hamstrings, Abdominals and hip flexors.
  • Opens up and stretches out the front of the hips.



Start lying on your back with your knees bent, feet flat on the mat, hip distance apart.
Arms by your side palms down.
Take a breath in to begin.
As you breathe out, slowly peel your spine off the mat until you lift as high as your shoulder blades.
Breathe in to hold the postition.
As you breathe out, slowly lower back down.



Work slowly opening up between the vertebrae in your back.
Engage your Glutes & Hamstrings to help lift the pelvis.
Try to keep your ribs flat against your body.



Only lift as high as the shoulder blades, don't put your weight on your neck.

If you're new to pilates or any other form or exercise or are injured, ill or elderly please consult your doctor before starting a new exercise regime.

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