Legs
Side Kicks
Benefits
- ✓Strengthens the glute medius and glute minimus
- ✓Develops pelvic stability during unilateral movement
- ✓Strengthens the obliques and lateral stabilizers
- ✓Improves balance and coordination of the lower limbs
Instructions
- 1.
Starting position — lying on your side
Lie on your side on the reformer with the body in a straight line. The lower arm is under the head, the upper arm is in front of the body for balance. Legs are extended and aligned. Engage the core and keep the pelvis stable.
- 2.
Kick forward and back
Inhale and kick the top leg forward with a double pulse. Exhale and return the leg back in a controlled movement. The pelvis remains still. The movement comes from the hip joint, not the lower back. Repeat 8–10 times on each side.
- 3.
Core stabilization
Lift the waist slightly upward from the reformer — do not let it sag. The oblique muscles support the lateral line of the body. The neck is long, shoulders relaxed.
Modifications & Equipment
Equipment needed
With smaller range
Reduce the range of the kick forward and backward until you can maintain a stable pelvis. Focus on quality, not height.
Iyengar variation
Lie with the head supported by the arm or a folded blanket so the neck stays long. Use a wall behind the back or a strap to keep the body from rolling — especially beginners or students with sensitive lower backs. The top leg is lower than you think — prioritize waist lift over height. The pelvis remains stacked and quiet.
Common mistakes with Side Kicks
The three most common mistakes: (1) rolling the pelvis backward on the kick, (2) kicking too high, (3) tightening the waist. The fix: keep the hips stacked, reduce the leg height, and imagine the movement starting from the outer hip not the lower back. If the neck works too hard, rest the head more fully or shorten the set.
⚠Contraindications
- •Acute hip joint issues — reduce the range of motion
- •Lower back pain — avoid raising the leg too high
Frequently Asked Questions
Why are side kicks important for people with knee pain?
Strengthening the glute medius through side kicks improves knee alignment during walking and running. Weak glute medius is a common cause of knee pain.
How many repetitions are sufficient?
Usually 8–10 repetitions per side are sufficient. Pelvic stability is more important than the number of repetitions — if the pelvis moves, reduce the repetitions.