Pilates
Pilates Side Kick
The Pilates Side Kick is a side-lying leg sweep that trains your hips and glutes while challenging your abdominal muscles to keep your trunk steady.
- Beginner
- Isolation
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your side with straight legs slightly forward of your torso, your head resting on your lower arm.
- Place your upper palm on the mat in front of your chest.
- Lift your top leg to hip height.
- Sweep your raised leg forward with your knee straight.
- Sweep the leg backward slightly behind your torso.
- Return your leg to the starting position above your lower leg to complete one rep.
Form cues
- Keep your hips stacked.
- Reach long through your heel.
- Keep breathing throughout the sweep.
Common mistakes
- Arching your lower backShorten the backward sweep so your ribs stay aligned over your pelvis.
- Throwing the leg forwardUse a slow sweep that you can reverse without jerking.
- Letting the leg dropKeep your thigh parallel to the floor throughout the movement.
Safety
Forcing the forward sweep can strain the back of your thigh, while an excessive backward reach can irritate your lower back.
- Begin with a small range before gradually increasing the sweep.
- Stop if you feel sharp pain or pinching in your hip.
- End the set when fatigue prevents you from keeping your trunk still.
If side-lying causes hip pain or you have ongoing back symptoms, use a smaller movement or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 30 sec
Complete the same number of controlled reps on each side.