Lateral Hip Stability: Why It Matters and How to Build It in Pilates

Do you ever feel tightness or pain in the front or sides of your hips or feel knee pain during stairs, squatting or lunging? That could be a sign of weak lateral hip stabilizers. In this post, we’ll break down what lateral stability in the hips really is, why it matters for daily movement, exercise, running and more…and how you can strengthen it through Pilates.

What Is Lateral Hip Stability?

Lateral hip stability refers to the ability of your hip muscles—especially the gluteus medius and minimus—to stabilize your pelvis and thigh during movement, especially in single-leg or weight-shifting activities. These muscles control side-to-side movement and prevent the pelvis from tipping or rotating excessively.

Why It’s Important

Strong lateral hip stabilizers are essential for:

• Proper alignment during walking, running, or climbing stairs

• Preventing injuries by supporting the knees and ankles

• Balanced strength on both sides of the body

• Smooth, stable motion during athletic or everyday movements
  
  
  

Without good lateral hip strength, you may be more prone to:

• Hip, knee, or ankle pain

• Overuse injuries like IT band syndrome or runner’s knee

• Poor posture and inefficient movement mechanics
  
  
  

How Pilates Can Help

Pilates is uniquely suited to target these smaller stabilizing muscles with precision and control. Here are four Pilates-based movements we love for strengthening lateral hip stability:

1. Lateral Slider Lunges

• These challenge the hip stabilizers by forcing one leg to support your body as the other glides out. It mimics real-life movement like stepping sideways or turning quickly.

• Tip: Keep your knee tracking over your ankle and your pelvis level.

2. Fire Hydrants

• This classic move isolates the outer glutes and teaches your body how to lift and stabilize the leg without rotating the pelvis.

• Bonus: Great for targeting the glute med, a key stabilizer.

3. Shell Arcs

• This variation of the clamshell adds range and control, moving the knee through an arc while keeping the pelvis and spine stable. It lights up the side glutes and deep rotators.

• Pro move: Try this with a mini band for added resistance.

4. Side Knee Plank Banded Clamshells

• This combo move builds endurance and stability in the hips and core while working the glutes under load.

• Form tip: Keep your shoulders, hips and knees all in one straight line with each other.

Check out our Instagram post with demonstrations here!

Final Thoughts

If you want strong, pain-free movement from the ground up, don’t skip your side-body work. Building lateral hip stability is one of the most effective ways to improve your overall movement quality—and prevent nagging joint pain.

If you’re interested in learning more about the body and how to program Pilates exercises specific to you or your client’s areas of issue or concern - join our Fall 2025 Mat Pilates Teacher Training Certification program and dive in depth with us!