Side Kicks
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A side-lying series swinging the top leg front-and-back (and other variations) while the trunk stays rigidly stable — targeting the hip abductors and lateral core.
Detail
Lie on one side, body in a long line (or hips slightly forward of the shoulders for a stable base), head supported. Lift the top leg to hip height and swing it forward (toward the front of the mat) and back (behind the body) with control, keeping the pelvis and torso completely still — only the hip moves. The classic side-kick series adds up/down lifts, small circles, and other patterns.
Strengthens the hip abductors and external rotators (notably gluteus medius — Gluteus Medius) and the lateral core/obliques that resist the trunk's tendency to rock (Pilates — The "Powerhouse" (Core Focus), 90/90 Hip Switch). Keep the supporting waist lifted and the spine neutral; reduce range if the pelvis rocks.
Key facts
- Top leg swings front/back at hip height; pelvis/torso stay still.
- Targets hip abductors (gluteus medius) + lateral core.
- Series includes front/back, up/down, and circles.
Connections
- Gluteus Medius — primary mover.
- Pilates — The "Powerhouse" (Core Focus) — lateral trunk stability.
- 90/90 Hip Switch — hip-stability training.
- Leg Circles (Single-Leg Circles) — related controlled hip work.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.