The side kick is a Pilates mat exercise performed lying on your side, kicking the top leg forward and back in a controlled manner. It builds gluteus medius and hip-flexor strength while improving hip mobility and core stability through the side-lying position.
Muscle Group
Glutes, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds gluteus medius and hip flexor/extensor strength
- Improves hip mobility through forward and backward range
- Trains core stability in the side-lying position
- Foundational Pilates mat exercise
- No equipment needed
- Easy to integrate into any warm-up or cool-down
How to perform
- Lie on your right side in a straight line, head resting on your right arm. Place your left hand on the floor in front of your chest for stability.
- Lift your left leg to hip height. Keep it straight.
- Kick your left leg forward as far as you can with control. Pulse twice at the front.
- Swing your left leg behind you as far as you can. Pulse once at the back.
- Keep your torso completely still — do not rock forward or backward. All movement comes from the hip.
- Continue for 8 to 12 reps, then switch sides.
- Keep the leg at hip height throughout. Do not let it drop.
- Move with control, not momentum.
FRONT VIEW
BACK VIEW
Glutes
Primary