Pilates
Pilates Kneeling Side Kick
The Pilates Kneeling Side Kick trains your outer hips and trunk control as you sweep one raised leg forward and back while balancing on the opposite knee and hand.
- Intermediate
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Kneel upright on your mat with your knees hip-width apart.
- Extend your right leg out to the side with your foot on the floor.
- Lean left to place your left palm on the mat directly beneath your shoulder.
- Place your right hand on your right hip.
- Lift your straight right leg to about hip height.
- Swing the raised leg forward from your hip.
- Sweep the leg backward slightly behind your torso.
- Return the leg to the side, in line with your torso, to complete one rep.
Form cues
- Push the mat away.
- Keep your waist long.
- Reach through your raised heel.
- Breathe smoothly throughout.
Common mistakes
- Rocking the pelvisShorten the forward sweep until your pelvis stays still.
- Arching the lower backLimit the backward sweep to the range you can control without lifting your ribs.
- Letting the leg dropUse a smaller sweep so your foot stays at a consistent height.
Safety
Bodyweight pressure can irritate the supporting wrist or knee. Fast, uncontrolled kicks can strain the hip or lower back as fatigue reduces trunk control.
- Use a nonslip mat with enough cushioning beneath your supporting knee.
- Start with slow sweeps rather than sharp kicks.
- End the set when you can no longer maintain a steady supporting position.
Choose the side-lying version if kneeling or hand support causes discomfort, and seek advice from a physiotherapist if hip or back pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 45 sec
One forward-and-back sweep counts as one rep; complete equal reps on both sides.