Pilates Side Kick

A side-lying leg lift that targets the hip abductors and outer thighs.

Instructions

1. Lie on your side on the mat with your body in a straight line from head to feet.
2. Support your head with your bottom arm, bending the elbow or resting it fully on the arm for stability.
3. Place your top arm on the mat in front of you for balance and support.
4. Exhale and lift your top leg about 12-18 inches, keeping it in line with your hip and maintaining a slight turnout from the hip joint.
5. Keep your leg straight but not locked, and avoid leaning backward or forward.
6. Inhale and lower your leg back to meet your bottom leg, maintaining the control throughout.
7. Complete all repetitions on one side before rolling over to repeat on the other side.

Tips

• Maintain a neutral spine and avoid rotating your torso during the movement.
• Keep your core engaged to stabilize your body, especially your pelvis.
• Control the lowering phase as much as the lifting phase to maximize core engagement.
• Lift only as high as you can maintain proper form; quality over quantity is key.
• Add small pulses at the top of the movement for increased intensity.
• If balance is challenging, place your top hand on the mat for added stability.