Healthy hips are essential for walking, running, squatting, climbing stairs, carrying children, getting up from the floor, and moving through life with confidence.

Over six weeks in this small-group series (limited to just 3 participants), we'll explore the many roles the hips play in movement and learn effective exercises to build greater awareness, strength, and mobility. Each session builds on the last, and the small group format allows for plenty of individualized attention and coaching.

Whether you're a runner, a desk worker, a parent, an athlete, or simply someone who wants to move and feel better, The Hip Lab will give you practical tools to build more capable hips for the things you want to do.

No Pilates experience required. Just curiosity and a willingness to explore how you move.

Who It’s For

The Hip Lab is for people who want to:

• Improve hip mobility

• Improve hip strength

• Feel better walking, running, hiking, lifting, dancing, or living life

• Get up from the floor with more confidence

• Better understand how their body moves

What You’ll Learn

Week 1: Meet Your Hips
Understand how your hips are designed to move, establish a baseline, and identify opportunities for greater ease and strength.

Week 2: Rotation
Explore internal and external rotation, learn how the pelvis and femur move together.

Week 3: Mobility
Build active, usable range of motion through movement exploration, control, and intentional practice.

Week 4: Strength
Increase your hips' capacity to produce and absorb force, creating greater stability, resilience, and confidence in movement.

Week 5: Hips in Motion
Apply everything you've learned to real life—walking, balancing, climbing stairs, carrying, and changing direction with more efficiency and ease.

Week 6: Capable Hips
Reassess your progress, integrate the concepts from the series, and leave with a sustainable plan for maintaining healthy, capable hips.

What’s Included

• Six 75-minute small-group sessions at Knockout Pilates (Mondays 6-7:15pm)

• Companion videos to practice between class

• Access to Knockout Online throughout the series, including the companion videos and our full on-demand class library

• Personalized coaching in a group of just three people

Reserve Your Spot

Early Bird: Enroll by August 15 and save $25.

$425 through August 15
$450 after August 15

Complete the enrollment form to tell us a little about yourself and your movement goals. Once you've submitted the form, you'll be prompted to pay your $100 non-refundable deposit through Square to reserve your spot.

• $100 non-refundable deposit due at enrollment

• Remaining balance of $350 due one week before the series begins

• Enrollment is limited to just three participants

Your spot is confirmed once we receive both your completed enrollment form and deposit.