The side kick kneeling is a Pilates exercise where you kneel upright, extend one leg to the side, and kick it forward and back while maintaining a tall, stable torso. It builds gluteus medius strength, lateral core stability, and hip mobility from a challenging kneeling base.
Muscle Group
Core, Glutes
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds gluteus medius and lateral hip strength
- Trains lateral core stability from a challenging position
- Improves hip mobility through the front-to-back range
- Foundational Pilates exercise
- No equipment needed
- Trains balance and body awareness
How to perform
- Kneel upright on the floor. Lean to the right and place your right hand on the floor under your right shoulder.
- Extend your left leg straight out to the side at hip height. Place your left hand behind your head.
- Align your body in a straight line from right knee through torso to left foot.
- Brace your core. Keep your torso completely still throughout the kicks.
- Kick your left leg forward as far as you can without leaning back. Pulse twice at the front.
- Swing your left leg behind you as far as you can without leaning forward. Pulse once at the back.
- Continue for 8 to 12 reps, then switch sides.
- The torso should not move — all movement comes from the hip joint.
FRONT VIEW
BACK VIEW
Abs
Primary