Side Kick Kneeling

Side Kick Kneeling is a challenging Pilates exercise that strengthens the core muscles, hip flexors, glutes and improves balance. This exercise also helps develop flexibility in the hips and strengthens the shoulders through stabilization. By working in a kneeling position, you also activate the oblique abdominal muscles and stabilize the lower back.

Correct execution

How to perform Side Kick Kneeling correctly:

1. Kneel on the mat, with your knees hip-width apart, and place one hand down on the mat while extending the opposite arm straight up.
2. Lift the top leg straight out from the hip, keeping the leg parallel to the floor, and start kicking the leg forward.
3. Keep your core tight and your body stable so your hips don't drop or rotate.
4. Continue with controlled movement, kicking the leg back and forth in a smooth, controlled motion.

Common errors

To get the most out of your exercise and avoid injury, avoid these common mistakes:

• Hip rotation: Keep your hips stable and avoid rotation to fully engage your core.
• Congested shoulders: Keep your shoulders relaxed to avoid tension.
• For fast movement: Perform the movements slowly and controlled for maximum activation of the glutes and core.

Video Demonstrations

Watch these videos to learn proper technique for Side Kick Kneeling :

Modifications and variants

Adapt the exercise to your level:

• Beginner: Keep the bottom knee bent and the leg lower if balance is challenging.
• Advanced: Increase the speed of the kicks or try to hold the leg up longer to challenge the muscles more.

Number of repetitions and sets

Perform Side Kick Kneeling for 2-3 sets of 8-12 repetitions per leg. Increase the number as you get stronger and more stable.

Breathing technique

Breathe in as you prepare to kick, and breathe out as you kick your leg forward. Control your breath to help with balance and core stabilization.