Side Kick Kneeling

Side Kick Kneeling is a classic Pilates exercise that strengthens the hips , glutes , thighs and core . The exercise helps improve stability and balance , while increasing strength in the lower and lateral part of the body. Side Kick Kneeling is a good exercise for building muscle tone in the legs and hips and strengthens core stability.

Correct technique

Follow these steps to perform Side Kick Kneeling correctly:

  1. Start in a kneeling position on your mat. Place your left hand on the mat directly under your shoulder and extend your right leg out to the side.
  2. Raise the right arm up toward the ceiling to stabilize and engage the core.
  3. *Inhale* deeply and keep the core tense.
  4. On the *exhale*, lift the right leg up to hip height and kick it forward with control.
  5. *Inhale* again and bring the leg back backwards with a controlled movement.

Perform the exercise for 8-12 repetitions on each side, focusing on stability and control throughout the movement.

Common errors

To get the most out of Side Kick Kneeling and avoid injury, you should avoid these typical mistakes:

  • Loss of posture : Be sure to keep the body upright and stable without the hips dropping or rotating.
  • Overextending the leg : Avoid kicking the leg too high or fast. Focus on a controlled movement to maintain balance.
  • Too much weight on supporting arm : Keep the weight evenly distributed and avoid putting too much pressure on the wrist.

Modifications and Variations

Here are some adaptations and variations for Side Kick Kneeling:

  • Beginner Modification: Perform the exercise by keeping the leg lower and making small controlled kicks back and forth to build strength and balance.
  • Advanced variation: Hold the leg up for a few seconds both in front and behind the body to further challenge the muscles and increase stability.

Repetitions and sets

For beginners, 2-3 sets of 6-8 repetitions on each side are recommended. For the more advanced, try 3-4 sets of 10-12 repetitions on each side for an intensified workout.

Breathing tips

Inhale deeply as you lift the leg up and prepare for the kick, and exhale as you kick the leg forward and back. Controlled breathing helps maintain balance and stability in the body.

Visual angles and tips

Observing Side Kick Kneeling from different angles can help you get the right technique:

  • Side Angle: Make sure to keep your body in a straight line and avoid rotating your hip as you kick your leg back and forth.
  • Front angle: Keep the hip stable and avoid leaning the body forward or backward when moving the leg.

Demonstration video

Watch this video to learn proper technique for Side Kick Kneeling:

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