Exercise guide · Pilates

Pilates Side Kick

Side Kick is a classic Pilates mat exercise for hip strength and stability. Lying on your side, you swing the top leg forward and back at hip height while keeping your torso still and your core engaged.

Targets: Glutes
Equipment: Mat (Pilates)
Type: Isolation

Step by step

How to do the Pilates Side Kick

Lie on your side on a mat, bottom arm bent under your head for support, top hand on the mat in front of your chest.
Stack hips and shoulders, bottom leg slightly forward for balance, top leg at hip height and parallel to the floor.
Flex the top foot and kick the leg forward with control, keeping the torso still.
Point the foot and sweep the leg back behind your hip line without rocking the pelvis.
Continue smooth forward-and-back kicks for your reps, then switch sides.

Form cues

Hips stacked, torso quiet
Leg moves from the hip, not the lower back
Kick forward with control, don't snap
Length through the top of the head

Common mistakes

Rolling forward or backward with each kick
Kicking too high and losing hip alignment
Letting the top leg drop below hip height
Holding breath or tensing the neck

Muscles worked

Primary

Glutes

Secondary

None significant

Safety: Move within a range you can control without lower back strain. Use a small pillow under your head if needed.

Alternatives

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