Hip Lifts Circle

Category:	Magic Circle
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Category:	Pilates Lesson Planner
Sub Category:	Magic Circle
Types:	Arm Balance, Back Bend, Balance, Hip Opener, Inversion, Seated & Floor, Stretch, Supine
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Knees, Lower Back, Middle Back, Psoas, Upper Back, Wrists & Arms
Chakras:	Heart Centre, Solar Plexus Centre
Therapy:	Back Pain, Poor Posture
Drishti:	Up
Dosha:	Kapha, Pitta

Lie on your back with knees bent and feet near your hips. Keep hips and ankles aligned. Hold the ring between your hands and place it over your hips. Press into the ring as you lift your hips. Lower and repeat.

Strengthens hips, glutes, and quads.

Beginner Modification: Lift hips only a little and focus on keeping ribs heavy and pelvis level. Intermediate Modification: Lift hips until shoulders, hips, and knees form a long diagonal line. Advanced Modification: Maintain a firm press into ring throughout lift and hold.

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How to Do Magic Circle Hip Lifts: 30 Modifications for All Levels

Pilates Magic Circle Hip Lift

The Magic Circle Hip Lifts is a glute-and-hip strengthening exercise featured in the Flex & Stretch category of the Magic Circle Pilates Card Deck. It’s ideal for building posterior-chain strength, improving pelvic alignment, and opening the front of the hips — while the ring adds feedback that helps keep the movement organised and controlled.

In this variation, you lie on your back with knees bent and feet near your hips, keeping hips and ankles aligned. You hold the ring between your hands and place it over your hips. As you lift the hips, you press into the ring to encourage upper-body connection and steady rib positioning. You then lower with control and repeat. The goal is a smooth bridge: the pelvis lifts without rib flare, the knees track forward, and the glutes do the work rather than the lower back.

Below are 30 modifications for Magic Circle Hip Lifts, organised by level. These variations are ideal for tailoring the exercise to clients in mixed-level classes or private sessions.

10 Beginner Modifications for Magic Circle Hip Lifts

Beginner Modification 1: Smaller Lift
Lift the hips only a little and focus on keeping ribs heavy and pelvis level.

Beginner Modification 2: Feet Further Away
Move the feet slightly further from the hips to reduce hamstring cramping.

Beginner Modification 3: Wider Stance
Place feet slightly wider than hip-width for more stability and comfort.

Beginner Modification 4: No Ring Option
Remove the ring and place hands on the pelvis to learn the bridge pattern.

Beginner Modification 5: Ring Rest Only
Place the ring over the hips without pressing to reduce upper-body effort.

Beginner Modification 6: Slow Single Reps
Lift on an exhale, lower on an inhale, pausing between reps to reset alignment.

Beginner Modification 7: Add a Hold at the Top
Hold the lifted position for one breath before lowering.

Beginner Modification 8: Heel Press Focus
Press through the heels to encourage glute activation and reduce quad dominance.

Beginner Modification 9: Pelvic Tilt Prep
Practise a small pelvic tilt before lifting to find abdominal support.

Beginner Modification 10: Reduced Reps
Do 6–8 reps instead of a longer set, prioritising control over fatigue.

10 Intermediate Modifications for Magic Circle Hip Lifts

Intermediate Modification 1: Standard Bridge Height
Lift hips until shoulders, hips, and knees form a long diagonal line.

Intermediate Modification 2: Gentle Ring Press
Press lightly into the ring as the hips lift to help keep ribs organised.

Intermediate Modification 3: Two-Count Lower
Lower the spine down in two counts, maintaining control and alignment.

Intermediate Modification 4: Exhale to Lift
Use a longer exhale as you lift to deepen core support and reduce rib flare.

Intermediate Modification 5: Pause at the Top
Hold the bridge for 3–5 seconds before lowering.

Intermediate Modification 6: Add Small Pulses
At the top, add 5 tiny pulses of the hips upward without over-arching the back.

Intermediate Modification 7: Slow Tempo Set
Take three seconds to lift and three seconds to lower for time under tension.

Intermediate Modification 8: Feet Closer Challenge
Bring feet slightly closer to the hips to increase hamstring demand and control.

Intermediate Modification 9: Narrower Stance
Bring feet closer together to increase pelvic stability work.

Intermediate Modification 10: Two Sets
Complete one set, rest briefly, then repeat for endurance.

10 Advanced Modifications for Magic Circle Hip Lifts

Advanced Modification 1: Strong Isometric Ring Press
Maintain a firm press into the ring throughout the lift and hold.

Advanced Modification 2: Slow 5-Second Roll Down
Lift normally, then roll down over five seconds, one vertebra at a time.

Advanced Modification 3: Single-Leg Prep
At the top, shift weight slightly to one leg (without lifting) to challenge stability.

Advanced Modification 4: Heel Hover
Lift both heels slightly while in the bridge, maintaining level hips.

Advanced Modification 5: Marching Bridge
In the top position, lift one foot a few centimetres, lower, then switch.

Advanced Modification 6: Longer Hold Series
Hold the bridge for five slow breaths while maintaining ring press and rib control.

Advanced Modification 7: Pulse and Hold Pattern
Pulse four times at the top, then hold for four counts, repeating.

Advanced Modification 8: Narrow Base Challenge
Bring feet closer together and keep knees tracking straight to increase control demand.

Advanced Modification 9: Add an Overhead Arm Move
Hold the ring above the chest instead of over the hips while bridging for extra challenge.

Advanced Modification 10: Bridge to Articulation Focus
Lift, then articulate down slowly, pausing at mid-back and low-back points before resting.

George’s Conclusion

The Magic Circle Hip Lifts is a simple but powerful Flex & Stretch exercise that strengthens the glutes, supports the lower back, and opens the front of the hips, all while reinforcing clean pelvic alignment. The ring adds a helpful layer of feedback, encouraging steady ribs and controlled movement rather than over-arching and rushing.

This is one of 50 exercises featured in the Magic Circle Pilates Card Deck, designed to give teachers and students an easy way to structure, modify, and explore Pilates sessions. Whether you’re planning classes, creating home workouts, or simply wanting fresh inspiration, the Card Deck puts variety and progression at your fingertips.

Pilates Magic Circle Card Deck

Below are the 50 exercises included in the Magic Circle Pilates Card Deck—neatly categorised and totally clickable. Each link lets you preview the move, so you know exactly what you’re getting.

Core & Stability Category (Blue Border)

The 17 exercises in the “core & stability” category progress logically from foundational core work to more dynamic challenges. The sequence flows from: supine basics → crunch variations → rotation → double-leg load → reach patterns → roll-up sequence → seated control → kneeling stability → supine leg circles.

Together, these exercises strengthen your centre, improve postural control, and build balanced stability from the inside out — helping you move with precision, support, and confidence in every Pilates session.

Flexibility & Stretching Category (Green Border)

The 16 exercises in the “flexibility & stretching” category are organised for a natural progression through the body. The flow moves from: standing lengthening → forward folds → kneeling rotations → side-lying hip mobility → lunges → bridges → kneeling extensions → hamstring stretches → finishing with a grounded upper-body opener.

These movements release tight muscles, enhance mobility, and improve range of motion using the Magic Circle as a gentle stretching aid. Great for warming up, cooling down, or restoring ease to the body after long days or tough workouts.

Strength Category (Red Border)

The 17 exercises in the “strength” category move from upper-body strength to lower-body power, following a deliberate progression: upper-body pulses → chest squeezes → shoulder work → triceps → inner-thigh pulses → leg lifts → standing adduction work → lunges and squats → finishing with deep lower-body strength.

These exercises use the Magic Circle’s resistance to tone the arms, sculpt the legs, and build total-body strength — delivering a powerful, well-structured sequence that challenges the whole body in a balanced way.