Hip Clicking and Pilates: What You Need to Know

Do you feel a clicking, snapping, or popping in your hip when you walk, stand up, or lift your leg? It’s more common than you think – and often nothing to worry about. This condition is known as Snapping Hip Syndrome, or hip clicking.

There are a few different causes:

• External snapping – when a tendon (usually the iliotibial band or gluteus maximus) moves over a bone on the outside of the hip.

• Internal snapping – when the iliopsoas tendon moves across a bony structure at the front of the hip.

• Intra-articular snapping – less common, caused by something inside the joint itself, like a labral tear or loose cartilage.

You’re more likely to feel this if you’re hypermobile, postpartum, or if you’ve increased your activity recently. It’s common in dancers, gym-goers, and walkers.

Should You Be Worried?

If the clicking isn’t painful, you probably don’t need to do anything except build some strength and stability around your hips. But if you’re starting to feel discomfort, it’s a sign your body needs more support.

How Pilates Can Help

Pilates is ideal for managing clicking hips, because it builds strength in your glutes and core without impact. Here’s what to focus on:

✅ Do:

• Glute strengthening (e.g. bridges, clamshells, squats)

• Gentle hip mobility (hip circles, supported leg swings)

• Core engagement to support the pelvis

• Controlled leg lifts, with no rushing or snapping

• Breathwork to encourage alignment and calm movement

❌ Avoid:

• Straight-leg lifts in large ranges

• Deep hip stretches (like pigeon pose) if you’re hypermobile

• Dynamic or uncontrolled leg circles

• Forcing a click – if it happens, reset and go smaller

• Anything that causes pain or irritation

Start with smaller movements and build gradually. If you’re getting regular clicking alongside tightness or discomfort, it’s time to strengthen your support system – and Pilates is a great place to begin.

Contact us for details of the Pilates, Gentle Pilates face-to-face classes in Oxfordshire or online classes to do live or on demand.