Exercise
Side Kick Front and Back
BeginnerSide-lying hip control exercise with controlled front and back leg sweeps.
Setup instructions
Lie on your side with hips and shoulders stacked and head supported on your arm. Keep the bottom leg slightly forward for stability and the top leg at hip height. Engage the abdominals to maintain a quiet trunk.
Breathing cues
Inhale forward. Exhale back. Maintain steady rhythm.
Movement steps
- 1Inhale to sweep the top leg forward with control.
- 2Exhale to sweep the leg back without arching the low back.
- 3Keep the foot flexed and the leg parallel to the floor.
- 4Complete even repetitions, then switch sides.
Common mistakes
Rocking the torso; letting the top hip roll back; swinging the leg with momentum; lifting the leg too high.
Safety notes
Keep the range modest if the low back or hip complains. Use a pillow under the head for neck comfort.
Connections
Related exercises
FAQs
Is Side Kick Front and Back beginner-friendly?
Yes. It is a common beginner side-lying exercise with a clear setup and scalable range.
What muscles does Side Kick Front and Back work?
It mainly targets the glute medius and hip stabilisers, with the core keeping the trunk steady.
What is Side Kick Front and Back good for?
It builds hip control, lateral stability, and awareness of pelvic alignment in side lying.
How far should the leg travel?
Move only as far as you can keep the hips stacked and the trunk quiet.