Pilates Side Kick Series: Steps, Muscles and Common Mistakes

How to do the Side Kick Series

Lie on your side on a mat with your legs stacked and angled slightly forward, propping your head up with your bottom hand. Place your top hand flat on the mat in front of your chest for balance.

1. Lift your top leg to about hip height, keeping it straight and parallel to the floor.
2. Flex your top foot and swing the leg forward as far as you can without rounding your lower back.
3. Pulse the leg slightly further forward for a small extra stretch.
4. Point your toes and sweep the leg backward, extending the hip.
5. Reach the leg back as far as possible without letting your lower back arch.
6. Keep your torso completely still and your hips stacked throughout the entire motion.
7. Return the leg to the starting stacked position.
8. Repeat the sequence on this side before rolling over to work the other leg.

• Breath. Teachers cue breathing differently, but a common pattern is to inhale as you kick the leg forward and exhale as you sweep it back. Some instructors prefer the opposite, so find a rhythm that helps you keep your trunk stable.
• Where you feel it. You should feel your gluteus medius working on the side of your hip, along with effort in your hip flexors, hamstrings, and side waist. You should not feel pinching in your lower back or neck pain.
• How many. 5 to 10 controlled sweeps per side

Common mistakes

• Rocking the torso. Focus on using your obliques and quadratus lumborum to keep your trunk completely still. Make the leg swing smaller if your upper body moves.
• Arching the lower back. Keep your neutral spine held steady as your leg sweeps backward. Only reach the leg back as far as you can maintain abdominal control.
• Rolling the hips back. Keep your top hip stacked directly over your bottom hip. Press your top hand into the mat to help stabilize your pelvis.
• Sagging the bottom waist. Actively lift your bottom waist slightly off the mat. This engages your supporting muscles and maintains a neutral spine.
• Dropping the leg. Try to keep your moving leg at hip height during the entire forward and backward sweep. Gravity will pull it down, so actively lift through the outer hip.

Make it easier or harder

Easier

• Bend your bottom leg at a 90-degree angle for a wider base of support.
• Make the forward and backward leg swings much smaller.
• Rest your head completely flat on your bottom arm instead of propping it up.

Harder

• Place your top hand behind your head instead of on the mat to challenge your balance.
• Perform the sweeps at a slower tempo to increase the challenge on your gluteus medius and hip flexors.

Who should be careful

This is one of the gentler exercises in the repertoire, but the usual rule applies: work in a pain-free range and stop if something feels wrong.

Related exercises

• Teaser Intermediate to advanced
• Jackknife Advanced
• Single Leg Kick Beginner to intermediate
• Bicycle Advanced
• Clam Beginner

This exercise is part of our pages on Pilates for Men.

When to see a doctor or physical therapist

• Sharp pain deep inside the hip joint during the swing.
• Radiating nerve pain or numbness down the leg.
• Sudden lower back spasms when extending the leg backward.
• Persistent neck pain that does not resolve by changing your head position.

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.