Knockout Pilates

Knockout Pilates Gowanus Brooklyn Pilates Studio

08/24/2026

🚨 NEW CLASS ALERT: THE ROTATIONAL HIP 🚨

This class explores the action of rotation at the hip socket: both the rotation of the thigh bone in the socket and the rotation of the pelvis over a stable thigh. We’ll begin on our backs with an exploration of internal and external rotation at the thigh, paired with warming abdominal strengthening. We finish with a creative series sitting that mobilizes the pelvis over the thighs and lengthens the spine in rotation. A great flow to give some love to hips that feel stuck.

Want to take this work off the screen and into the studio?

The Hip Lab is our 6-week, in-person small-group series designed to help you better understand your hips and build strength, mobility, and confidence in how you move.

🥊 THE HIP LAB
Mondays, Sept 14–Oct 19
6:00–7:15 PM
6 weeks • 3 participants
Knockout Pilates
$450

Includes six 75-minute in-person sessions, companion videos, The Hip Lab Guide + access to Knockout Online throughout the series.

Only 3 spots. Join The Hip Lab → link in bio.

08/21/2026

NEW ON KNOCKOUT ONLINE: PELVIC STABILITY & MOBILITY ✨

This class focuses on the relationship between the thigh and pelvis. We’ll play with stabilizing one and moving the other to facilitate strength and awareness of the hips and lumbar spine. Lots of quadruped work gives the shoulders and wrists some healthy load – use padding under the knees or hands if this is challenging for you. Grab a block and let’s take a deep dive into pelvic position.

And if this kind of deep dive into how your hips work is your jam, come do it with us in person at The Hip Lab. 🦴✨

The Hip Lab is a 6-week small-group series all about understanding your hips, building strength + mobility, and putting it all together in real-life movement.

Mondays, Sept 14–Oct 19
6:00–7:15 PM
Only 2 spots left

👉 Watch the new class on Knockout Online - link in bio
👉 Join The Hip Lab - link in bio

08/19/2026

✨ NEW ON KNOCKOUT ONLINE: THERABAND EXPLORATION ✨

Your Theraband is the star of the show for this one. đź’Ş

Join us for a full-body class starring your versatile Theraband. We’ll use it to create resistance that challenges our pulling movements and bridges, and we’ll see how it can make articulated rolldowns a bit more accessible. We’ll also use it to facilitate proprioception – awareness of where our body is in space. Class finishes with some functional standing poses for balance and ankle/knee strength.

Grab your band + hit play. Not a member yet? Start your free trial through the link in bio and get moving with us.

08/17/2026

Had SO much fun teaching Pilates + conditioning to these young dancers at Pure Movement Dance Center Pure Movement Dance Center ! đź’Şđź©°

We worked on strength, control, coordination, mobility and, most importantly, had a LOT of fun doing it. There’s something pretty great about helping young dancers build strong, capable bodies and giving them tools they can take right into the studio.

Thanks for having me Dance Device Lab! ❤️

08/09/2026

The wall isn’t just to hang pictures on - it’s one of the most versatile pieces of equipment you already have.

This 45-minute, full-body class uses the wall for support and posterior chain activation. We begin standing with hip and shoulder mobility and strengthening wall sits. Moving to the floor, we explore how the wall can turn up the heat in bridging and cool down the hip flexors in abdominal work. We finish with backbending and deep stretches of the quads, hamstrings, and hips.
​
Helpful props: tennis ball, yoga tie or theraband, two yoga blocks, folded blanket.

✨ Available now in Knockout Online

🎥 Start your 7-day free trial through the link in bio and get instant access to this class plus our growing library of movement practices.

It’s kinda chic…to know where your hip joint is.to talk about your femurs.to enjoy your workouts instead of punishing yo...
08/07/2026

It’s kinda chic…

to know where your hip joint is.

to talk about your femurs.

to enjoy your workouts instead of punishing yourself.

to know your strength.

to slow down and breathe.

to be in community.

to take care of yourself because you get to - not because you have to.

It’s kinda chic. ✨

08/05/2026

Bad mood? Move your spine.

Your spine wasn’t designed to stay in one position all day. It loves to bend, extend, rotate, side bend, and explore. We’re having fun over here playing with the backboard on the Fuse Ladder.

08/03/2026

POV: You spend hours making an educational reel…

Instagram: “Actually, we’d like to promote this random zoom-in of your anatomy poster.” 🤷‍♀️

Cool, cool, cool.

07/28/2026

What’s that you say? Another free class this month? Yes!

Yesterday’s Meet Your Hips lesson introduced the anatomy of the hip, helped you identify key landmarks, and explored how your hips are designed to move.
Now it’s time to put that knowledge into practice.
In Meet Your Hips: The Practice, we’ll bring those concepts into your body through simple, intentional movement. Understanding is one thing. Feeling it is where the magic happens.

The Hip Lab is where we’ll spend six weeks building a stronger understanding of your hips through movement, strength, mobility, and personalized coaching in a small group of just three participants.

✨ Mondays • September 14–October 19
🕕 6:00–7:15 PM
💙 Early bird pricing: $425 through August 15 ($450 after)

Link in bio for free class and The Hip Lab Details.

Address

117 9th Street Suite 203
New York, NY
11215

Opening Hours

Monday 9am - 8pm
Tuesday 9am - 8pm
Wednesday 9am - 8pm
Thursday 9am - 8pm
Friday 9am - 8pm
Saturday 10am - 3pm
Sunday 10am - 3pm

Telephone

+17184739891

Website

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