Side Kick Series

Side Kick Series

The Side Kick Series is a sequence of three chained exercises in side-lying position constituting the primary hip and lateral core work in the Mat Pilates repertoire. Each variant engages hip muscles from a different angle, creating complete and balanced strengthening. The main challenge is keeping the trunk perfectly still while the top leg moves in all directions.

Targeted Anatomy

The hip abductors (gluteus medius, tensor fasciae latae) control lateral movements. The adductors work eccentrically to brake movements. The gluteus maximus participates in rear extension. The hip flexors control forward movement. The quadratus lumborum and obliques ensure lateral trunk stability. Deep core muscles (transversus, multifidus) prevent pelvic rolling.

Step-by-Step Execution

Variant 1 — Front/Back

1. Lie on your side, head resting on extended arm. Hand in front of chest for balance.
2. Swing top leg forward (double kick), then back with control.
3. Torso does not move — only the leg is mobile. 8-10 reps.

Variant 2 — Up/Down

1. Same position. Lift top leg toward ceiling as high as possible.
2. Resist while lowering slowly. Keep leg in the frontal plane.
3. 8-10 reps.

Variant 3 — Circles

1. Same position. Leg slightly raised.
2. Draw small circles in the air with the foot, in one direction then the other.
3. 8-10 circles in each direction.

Key Points and Breathing

• Lateral alignment is paramount: shoulders stacked, hips stacked.
• Do not let the torso collapse forward or backward.
• Support leg stays active and pressed into the floor.
• Breathe naturally, exhale during maximum effort.

Repetitions

8-10 of each variant per side. Total: approximately 5 minutes per side.

Modifications

• Beginner: Head on a pillow, reduced range, only Front/Back to start.
• Intermediate: All three variants chained without pause.
• Advanced: Add ankle weight, increase range and speed, add variants (Hot Potato, Inner Thigh Lift).

Contraindications

• Trochanteric bursitis (pressure on support hip may be painful — use a cushion).
• Hip instability.
• Lateral sacroiliac pain.

Target Audience

The Side Kick Series is suited to all levels and is a valuable rehabilitation tool for gluteus medius strengthening, often identified as deficient in runners, IT band syndrome patients, and elderly individuals at fall risk. It is essential in knee and hip injury prevention programs.