Pilates · Beginner
Side kick
Also called Side kick series, Side lying leg kick
Side kick is a side-lying pilates mat exercise where you swing your top leg forward and back while your torso stays still. It is part of the classic side kick series on the mat. The work is in the stillness, so your waist and hips stay steady while only the leg moves.
How to do Side kick
- 1Lie on your right side with your body in one long line, then move both legs slightly forward of your hips.
- 2Rest your head on your extended right arm, or on your right hand with the elbow bent.
- 3Place your left hand on the mat in front of your chest, and stack your hips and shoulders.
- 4Lift your waist slightly away from the mat, then raise your top leg to about hip height.
- 5Inhale and swing the top leg forward with your foot flexed, adding a small pulse at the front if you like.
- 6Exhale and sweep the leg back behind you with your foot pointed, without arching your lower back.
- 7Repeat for eight to ten kicks, then roll onto your other side and switch.
Common mistakes and how to fix them
The top hip rolls back as the leg swings forward.
Shorten the swing and keep your top hip stacked over your bottom hip, pressing your front hand into the mat for support.
The lower back arches as the leg sweeps back.
Draw your belly in and swing the leg back only as far as your back stays still.
The top leg drops below hip height.
Lift the leg back to hip level before each swing, and keep it reaching long from the hip.
The neck strains from propping up the head.
Lay your head on your extended bottom arm, or place a folded towel under it.
Modifications
- Bend your bottom knee for a wider, steadier base.
- Rest your head on a folded towel placed on your bottom arm.
- Make the swing smaller, moving only a little in front of and behind the hip.
- Lie with your back close to a wall to feel when your hips roll.
Benefits
- Strengthens the hips and glutes.
- Trains a stable torso while the leg moves.
- Builds balance in a side-lying position.
- Gently stretches the front and back of the hip as the leg swings.
Breath
Inhale as you kick the leg forward and exhale as you sweep it back. Some teachers use a double inhale for the two small pulses at the front.
Take care
Take care with hip, lower back, or shoulder injuries, and rest your head on your arm if your neck feels strained. Stop if you feel sharp pain.
Side kick questions
What does the pilates side kick work?
Side kick mainly works the hips, glutes, and the core muscles that keep your torso still. It also gently stretches the front and back of the hip as the leg swings.
Why do I roll forward or back during side kick?
The leg may be swinging farther than your core can control. Make the swing smaller, bend your bottom knee, and press your front hand into the mat.
Should my legs be in front of me in side kick?
Yes. Most teachers place the legs slightly forward of the hips, which gives you a steadier base and helps keep your lower back from arching as the leg sweeps back.
