Side kick (Pilates side kick series)

Lying on your side, you swing the top leg forward with a double pulse, then sweep it back at hip height while the trunk stays still.

Side kick series (Pilates) family

Side kick (Pilates side kick series)

Easier option

Lying on your side, you swing the top leg forward with a double pulse, then sweep it back at hip height while the trunk stays still.

DemandEasy

Equipment requiredFloor space

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

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie on your side in a straight line, then move both legs slightly forward of the hips (about 30°) so you can see your toes. Rest your head on the lower arm, or prop on the elbow; top hand on the mat in front of you.
Lift the top leg to hip height.
Breathe in and swing it forward in a double pulse (kick-kick), foot flexed.
Breathe out, point the foot and sweep the leg back behind you without arching your lower back.
Repeat, then switch sides.

Form cues

Legs slightly forward of the hips, so you can see your toes.
Keep the waist lifted off the mat.
Avoid: the top hip rolling back, arching on the back kick, or the leg drooping below hip height.

Practice and cautions

8 to 10 each side. A suggested starting point. No trial has tested this move on its own.

If the bottom hip is sore, lie on a folded towel. If propping on the elbow hurts your shoulder, rest your head on your arm. 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.

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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 flexors, Glutes. Also: Hip abductors, Hamstrings, Abs.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

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Questions people ask

What muscles does the Side kick (Pilates side kick series) work?

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

What equipment do I need for the Side kick (Pilates side kick series)?

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

Is the Side kick (Pilates side kick series) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Side-lying leg circles (Pilates side kick series).

How do I make the Side kick (Pilates side kick series) harder?

Progress to the Side-lying leg circles (Pilates side kick series), or add load, range or slower lowering once your form is solid.