Exercises for Tight Hip Flexors on the Pilates Reformer

All forms of cardiovascular exercise that work the leg muscles involve hip and leg flexion and extension. Over time your hip flexors can become very tight, causing imbalances in the lower body that may affect the spine, knees, ankles and feet. Floor stretches are effective, but exercises on the Pilates Reformer can also safely stretch the hip flexors and help correct muscle imbalances within the body.

  1. Some Tension Required

    • Adjust the spring resistance by changing to two light springs or one of medium tension. Kneel on the reformer, lining one foot up with the shoulder block and the other on the floor. Hold on to the footbar with both hands, shoulder blades together and chest up. Press the carriage back with your knee until you feel a slight stretch in the front of your thigh. Lift the outside arm up next to your head, contracting your glutes as you hold the stretch for 10 seconds. Return to starting position. Complete eight to 12 repetitions, then switch sides. Progress the exercise by beginning in a standing position to challenge your balance and core.

    Stretch and Strengthen

    • Stretching the adductors and strengthening the abductors helps maintain the stability of the lower body and mobility of the hip flexors. To stretch the adductors, use one strong- or medium-resistance spring. Stand on the reformer, one foot on the spring cover and your other foot on the carriage 6 inches apart. Slide the carriage out until you feel a slight stretch in your inner thighs. Contract the glutes as you return to the starting position. Add an additional light spring and position your feet closer together for abductor strengthening. Complete 10 to 15 repetitions on each side.

    Kneel On

    • The double knee stretch is an advanced exercise that helps stretch the hip flexors and provides a challenge for the upper body and core. Add two medium springs to the reformer. Kneel on the carriage with your feet in line with the shoulder blocks and hands on the footbar. Use the knees and hips to push the carriage back, keeping your weight at your armpits, shoulder blades retracted and chest forward. From the side your body should look like a wheelbarrow with no sagging in the midsection. Slowly bring the carriage back to the starting position with the knees and hips. Repeat eight to 10 times.

    Stretch Your Dollars With a Group

    • Training on the Pilates reformer once or twice a week can improve flexibility, balance, core strength, enhance fitness performance and prevent injury by stretching the hip flexors and correcting muscle imbalances. Find a local Pilates studio or physical therapy office that has certified professionals to train you on the apparatus safely. Gyms have started to offer Pilates Reformer as a small group training class, which is more affordable than a one-on-one session with an instructor.