Kneeling side kick (Pilates side kick kneeling)

Kneeling on one knee with one hand on the floor and the other behind your head, you lift the top leg to hip height and swing it forward and back.

Side kick series (Pilates) family

Kneeling side kick (Pilates side kick kneeling)

Harder option

Kneeling on one knee with one hand on the floor and the other behind your head, you lift the top leg to hip height and swing it forward and back.

DemandHard

Equipment requiredFloor space

Muscle focusHip abductors · Abs · Glutes · Hip flexors · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Kneel upright, then bend sideways to place one hand on the floor under the shoulder, in line with the knee. Put the other hand behind your head.
Reach the top leg long at hip height.
Breathe in and swing it forward. Breathe out and sweep it back.
Keep the waist lifted and the hips stacked.
Finish the set, then switch sides.

Form cues

Supporting hand under the shoulder, in line with the knee.
Keep the waist lifted and the hips stacked.
Avoid: sinking into the supporting shoulder, or the leg dropping.

Practice and cautions

4 each side (the classical sequence uses 4). A suggested starting point. No trial has tested this move on its own.

Avoid it with knee problems, and pad the kneeling knee. Skip it with wrist or shoulder pain. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hip abductors, Abs. Also: Glutes, Hip flexors, Shoulders.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

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Questions people ask

What muscles does the Kneeling side kick (Pilates side kick kneeling) work?

Mainly the hip abductors and abs, with help from the glutes, hip flexors and shoulders.

What equipment do I need for the Kneeling side kick (Pilates side kick kneeling)?

No equipment: your body weight and a little floor space.

Is the Kneeling side kick (Pilates side kick kneeling) good for beginners?

It is an advanced move. Build up to it with the Side-lying leg circles (Pilates side kick series) first.

What is an easier alternative to the Kneeling side kick (Pilates side kick kneeling)?

Try the Side-lying leg circles (Pilates side kick series). Both are written steps in the same progression.