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Abductors · Beginner

Pilates Side Kick

Side-lying Pilates front-and-back leg sweep requiring a stacked pelvis and controlled hip motion.

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Pilates Side Kick demonstration

Exercise overview

Training details

AbductorsGlutesHip FlexorsCore

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your side with the bottom leg slightly bent and the top leg long.
  2. 02Stack the hips and keep the waist lifted away from the floor.
  3. 03Swing the top leg forward only as far as the pelvis stays still.
  4. 04Move the leg back behind the body by squeezing the glute, not by arching the lower back.
  5. 05Keep the kick smooth and controlled before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPilates Clam KickRelated variationClamshell

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Full Leg raiseComparable substituteSide Lying Leg RaiseComparable substituteStanding Side Leg RaiseComparable substituteBand Standing Hip AbductionComparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBanded Standing Kickback

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