Pilates Side Kicks

Pilates Side Kicks: Front and Back

The side kicks/ front and back kicks are one of the best hip joint exercise you can do. They are very effective to stabilize your pelvis and shoulder girdle in a side-lying position while strengthening the hip muscles.

Front and back kicks help to improve gait (walking) mobility and stride length!

This hip exercise is very effective at stretching and strengthening the muscles at the hip joint complex.

This is a beginner level exercise that can be performed with modifications as indicated below.

Position:

Lie on your side with ribs and hips aligned. Make sure your legs are long and “piked” slightly ahead of your pelvis for balance. Rest your head on your bottom arm and place your top hand on the mat, in front of your abs.

Action:

Raise your top leg to hip level. Keeping your torso still, swing your leg forward and backward.

Inhale and flex your foot as you swing your leg forward; exhale as you point your foot and swing your leg back. Repeat 6-8 times and then switch sides.

Notes: Keep your leg and waist long and reaching at hip level. Your body stays still and unmoving. Think of a pendulum swinging from a solid, stable middle. The muscles at your waist stay tight.

Modifications: Bend your bottom leg for extra stability if you feel off-balance.

Side Kicks: Clam

The clam is a very effective hip exercise especially if you have sciatic pain and weak muscles in the si joint.

Especially for people who tend to sit a lot these muscles in the glute area become tight and inflamed causing si joint pain and sciatica.

When you strengthen the muscles around a joint it can absorb and relieve the pain and pressure in the joint.

The clam helps to stabilize your pelvic region while strengthening your deep gluteal muscles to reduce sciatic pain and piriformis syndrome.

Lie on your side with knees bent at a 90-degree angle. Lengthen at your waist and place your top hand with pressure on the back of your hip joint.

Action:

Squeeze your heels together and open your knees. If you have enough pressure on your hip, this should feel a bit tight--like trying to open a clam.

Notes:

Keep your hips very still. If you allow any rolling motion at the hips or waist, the exercise will not be effective.

Advanced Level Side Kicks/ Heel Clicks

The Heel Clicks are a fun but challenging exercise. It helps to stabilize your pelvis and shoulder girdle in a side-lying position while strengthening your obliques.

This is a more advanced hip joint exercise and you will really feel it in the muscles at your waist.

Lie on your side with ribs and hips aligned, feet slightly ahead of your pelvis. Rest your head on your bottom arm and place your top hand in front of your abs.

Action:

Raise your top leg to hip level with toes pointing up. Keeping your torso still, “close the hatch” by bringing your bottom leg up to meet your top leg. Slowly lower your bottom leg, keeping your top leg still. Repeat 6-8 times and then switch sides. Notes: Keep your feet in turnout position so your heels can click together. Keep your top leg and waist long and reaching at hip level.

See the Side Kicks and many more core and joint exercises in the new revised Pilates ebook.

Check out all of the Exercise of the Month Moves!