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Pilates Kneeling Side Kicks: Steps, Muscles and Common Mistakes

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Kneeling Side Kicks, also called side kick kneeling pilates, is an intermediate to advanced classical mat exercise. It is number 27 of the 34 exercises in Joseph Pilates' 1945 book Return to Life Through Contrology.

The movement focuses on leg swings from a kneeling side support while keeping a neutral spine held steady. This challenges your balance and trains your gluteus medius and obliques, with help from your shoulder stabilizers and hip flexors.

Exercise data

Type
Classical mat, classical order #27 of 34
Level
Intermediate to advanced
Equipment
Mat
Main muscles
gluteus medius, obliques
Also working
shoulder stabilizers, hip flexors
Spine
neutral spine held steady
Focus
Leg swings from a kneeling side support
Also searched as
side kick kneeling pilates

How to do the Kneeling Side Kicks

Kneel in the center of your mat with your knees hip-width apart and your arms reaching out to the sides.

  1. Lean to one side and place your hand flat on the mat directly under your shoulder.
  2. Extend your opposite leg out to the side so it is parallel to the floor.
  3. Place your free hand lightly behind your head.
  4. Swing your extended leg forward as far as you can without rounding your back.
  5. Pulse the leg slightly forward for an extra reach.
  6. Sweep the leg backward behind your hip without arching your spine.
  7. Return your leg to the starting parallel position to complete the movement.
  • Breath. Teachers cue breathing differently, but a common pattern is to inhale as you swing the leg forward and exhale as you sweep it backward.
  • Where you feel it. You should feel strong work in the side of your lifting hip and your waist, along with effort in your supporting shoulder. You should not feel pinching in your lower back or neck.
  • How many. 4 to 6 repetitions per leg

Common mistakes

  • Sagging shoulder. Push the floor away with your supporting hand to keep your shoulder stabilizers active.
  • Arching your back. Keep your obliques engaged to maintain a neutral spine held steady as your leg moves backward.
  • Dropping the leg. Focus on your gluteus medius to keep your moving leg parallel to the floor throughout the swing.
  • Rocking the torso. Limit the range of motion of your leg swings so your upper body stays completely still.

Make it easier or harder

Easier

  • Perform the leg swings lying entirely on your side instead of kneeling.
  • Keep your moving foot lightly touching the floor as it slides forward and backward.
  • Rest your supporting forearm on a sturdy block or raised surface.

Who should be careful

  • Kneeling can be uncomfortable with knee pain; use extra padding or choose a version that keeps you off the knees.
  • Weight-bearing through the hands can aggravate wrist, hand or shoulder pain. Fists, forearms or a raised surface can reduce the load.
  • This is an advanced exercise. Build the strength and control from the simpler versions first, ideally with a qualified teacher watching.

Related exercises

When to see a doctor or physical therapist

  • Sharp pain in your supporting wrist or shoulder joint.
  • A pinching sensation in your lower back during the leg sweep.
  • Numbness or tingling traveling down your legs.
  • Knee pain in your supporting leg.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught mat repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.