The Impact of Pilates on NFL Players: A New Trend in Training
Dexter Lawrence’s ability to disrupt opposing offenses has become a defining trait of his role as a defensive lineman for the New York Giants. His presence on the field often leads to crucial moments, such as when he effectively sealed the Giants’ wild-card victory over the Minnesota Vikings by pressuring quarterback Kirk Cousins on the final defensive play. Under immense pressure, Cousins threw an incomplete pass well short of the first-down marker. Lawrence’s impressive stats from that game—seven pressures, four quarterback hits, three hurries, and six tackles (one for a loss)—were pivotal in securing the Giants’ first playoff win since 2012. Yet, it was Lawrence’s playful banter during the game that highlighted the unique training methods contributing to his stellar performance and impending financial reward as a two-time Pro Bowler.
“That Pilates be getting me right,” Lawrence exclaimed to teammate Leonard Williams, who responded with a mix of disbelief and intrigue, “For real?” The image of the 6-foot-4, 340-pound All-Pro quarterback disruptor engaging in classes typically associated with ballet might raise eyebrows. However, Lawrence explains, “It’s a lot of core work, which really helps with my lower back. It’s all about flexibility and strengthening different areas.”
While it may elicit a chuckle, NFL athletes of all sizes are continually seeking innovative ways to enhance their performance. Historically, players have turned to dance and ballet to diversify their training routines beyond traditional weightlifting and field drills. Now, Pilates is gaining traction, with its popularity fueled by social media showcasing intense workouts that challenge the body.
“I voluntarily go to shake like a leaf and hold myself in these extremely challenging positions,” says Dolphins linebacker Jaelan Phillips. “It strengthens not just my body but also my mind, soul, and spirit. I really leave Pilates with a glow.”
One of those illuminating moments occurs during a one-on-one session at Fuerza Pilates in Studio City, California. Phillips, lying on his back for a few seconds, prepares for his next movement. With arms extended above his shoulders, he grips one of the Cadillac’s bars—a specialized apparatus resembling a medieval torture device but designed for deep body conditioning. Under the guidance of Fuerza’s founder, Nicky Lal, Phillips performs a series of exercises that challenge both his strength and flexibility.
As Phillips bends his knees into a tabletop position, Lal instructs him to roll himself up and extend his legs outward. This process is repeated, with Phillips gradually working his lower back toward the table until his head makes contact. Each movement is paired with a steady rhythm of inhalation and exhalation, integral to the practice.
“Breathing can alleviate anxiety, and Pilates serves as a microcosm for many life skills that promote health and wellness,” Phillips notes. After struggling with a groin injury during his first NFL training camp and enduring hip flexor issues throughout his rookie season in 2021, Phillips has found renewed confidence and strength through Pilates. The Dolphins have incorporated in-house Pilates sessions during the season, attracting around 10 of his teammates to participate regularly.
“As football players, we’re conditioned to be big, strong, and dominant,” Phillips reflects. “But stepping out of your comfort zone to try something new can be daunting. The first time I did Pilates, I was shaking and trying to hold my position, which was a humbling experience.” Since adopting Pilates into his training, Phillips hasn’t faced hip flexor or groin problems, attributing his resilience to the core-strengthening workouts that also expose physical vulnerabilities.
This offseason presented a unique challenge for Phillips when he suffered a torn Achilles tendon in late November, marking the first significant lower-body injury of his career. Following surgery, he was unable to walk for three months, making his rehabilitation a “learning experience.” During the summer, he dedicated a month to physical therapy, chiropractic work, and soft-tissue massage in Los Angeles, incorporating Pilates into his regimen for the first time and connecting with Lal through former UCLA teammates.
On the day Phillips arrives at Lal’s studio, Packers defensive tackle Kenny Clark is finishing his session. Entering his ninth NFL season, Clark recently signed a three-year contract worth $64 million with the Packers and has established a reputation for durability, missing only one game in the past three seasons.
“You don’t see many bigger guys doing Pilates,” Clark admits, recalling his initial skepticism. “I thought, ‘I’m not doing that.’ But here I am, three years later.” Clark has been training with Lal, who caters to a diverse range of athlete clients, including NBA players. The Packers have long provided access to a reformer machine for their players, and Lal facilitates sessions on their off-days, customizing them based on individual needs.
As Phillips engages in his Pilates routine, he receives hands-on guidance and frequent check-ins, emphasizing the importance of comfort and adaptability in the process. “I’m not here to make my clients shake; my goal is to help them feel rejuvenated,” Lal explains. “I create movements they don’t typically encounter in their gym workouts.”
As Phillips’ session concludes, he stretches over a barrel when Chicago Bears center Coleman Shelton enters the studio. Lal is not the only instructor working with professional football players; Kristen Wolf, who previously trained former Bears and Jets running back Matt Forte, has opened her Superior Pilates studio in Lake Forest, Illinois, attracting Bears players like Teven Jenkins and Khalil Herbert.
“When they try it, they realize how beneficial it is,” Wolf shares. She currently trains around 10 to 15 players, emphasizing the importance of recovery, mobility, and core strength. “Many athletes believe they have strong cores, but Pilates teaches them to engage the muscles around their spine, enhancing overall strength.”
Players from teams across the league, including 49ers running back Christian McCaffrey and Giants left tackle Andrew Thomas, have embraced Pilates. Thomas recently tried it for the first time, stating, “We often find ourselves in compromised positions as offensive linemen. Pilates helps with flexibility and core strength, which is essential for athletic performance.”
Even Thomas’ coach, Brian Daboll, has recognized the benefits of Pilates. After starting a summer program based on a friend’s recommendation, Daboll has completed 20 sessions and noticed improvements in his flexibility and overall well-being.
The perception of Pilates is shifting, with instructors like Wolf and Kansas City-based Kahley Schiller excited to see more male athletes participating. “There’s still a misconception that Pilates is primarily for women or dancers,” Schiller notes. However, as players like Chiefs defensive tackle Tershawn Wharton and defensive ends George Karlaftis and Charles Omenihu embrace the workout, the stigma continues to fade.
Phillips is eager to share his enthusiasm for Pilates. “More people are realizing it’s a challenging workout,” he asserts. “It’s becoming more normalized for NFL players and men in general. Still, many would rather stick to lifting weights and stretching than try Pilates. I encourage everyone to give it a shot.”
Five-time Pro Bowl guard Trai Turner, who recently attended a Pilates class with Phillips, is quickly becoming an advocate for the practice. After a torn quad injury sidelined him last training camp, he is cautiously reintroducing his body to physical activity. During his third private session with Lal, he learns to adjust his movements based on his recovery process.
“I didn’t lift 1,000 pounds or run a million sprints, but she had me holding this pose for three seconds, and I felt it three days later,” Turner exclaims. For him, Pilates serves as a vital step toward regaining agility and resilience in football. “I wish I’d discovered this earlier in my career,” he admits.
Turner emphasizes the importance of addressing both physical and mental health. “Taking care of my body impacts my mental state. If my knees hurt, it affects my overall well-being. I advocate for both older and younger players to prioritize mental health alongside physical training.”
As players recognize the multifaceted benefits of Pilates—ranging from injury rehabilitation to core strengthening—the trend is catching on. Just before Turner exits the studio, he schedules another session, illustrating the growing commitment among NFL athletes to this transformative practice.
(Illustration: Dan Goldfarb / The Athletic. Photos: Charlotte Carroll / The Athletic)
