What does a side kick side kick do?
Side kick movement aims to increase the activation and endurance of glute medius muscle. It also challenges the rotatory control of the pelvis as well as the body’s balance and stability in side lying.
This exercise is not about how far you can move your leg; it’s about keeping your body and pelvis stable whilst your leg is moving freely.
Movements involved in side kick
- Hip flexion
- Hip extension
How to do a Pilates side kick
Lying on your side. Bend the lower leg to approximately 90 degrees flexion. Shoulders and hips should be stacked one on top of the other. Engage your deep abdominals/pelvic floor muscles. Lift the top leg to hip height then move the leg from the hip joint forwards, pointing your toes, then backwards, flexing the foot. Keep your leg lifted to hip height throughout the movement.
Video – how to do Pilates side kick exercise:
Variations and progressions of the side kick
Top knee bent (a little easier)
To make the exercise a little less challenging, bend the knee of your top leg by approximately 90 degrees. Shoulders and hips should be stacked one on top of the other. Engage your deep abdominal / pelvic floor muscles. Lift the leg to hip height then move the leg from the hip joint forwards and backwards.
Rotating top leg
Externally rotate the uppermost leg (turn toes towards ceiling) to increase the activity of the posterior fibres of the glute medius muscle. Shoulders and hips should be the stacked one on top of the other. Engage your deep abdominal / pelvic floor muscles. Lift the leg to hip height then move the leg from the hip joint forwards and backwards.
High kneeling
Challenge these muscles with the side kick movement om a high kneeling position. In high kneeling, place one hand on the mat for support. Engage your deep abdominal / pelvic floor muscles. Lift the opposite leg to hip height then move the leg from the hip joint forwards, pointing your toes, then backwards, flexing the foot. Keep your leg lifted to hip height throughout the movement.
Top Tips
- Make sure you are not bracing through your uppermost arm to help stabilise you. This can increase the tension throughout your neck muscles.
- Watch the leg dropping towards the floor – keep the leg at hip height during the movement. If you feel this happening the leg may be tiring and you may need to briefly rest.
If you are unsure whether this exercise is suitable for you, you should always seek professional medical advice.
See more Pilates exercises
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