Reformer Pilates
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Illustration of Side Kick Kneeling on the Pilates reformer

Exercise

Side Kick Kneeling

Intermediate

Kneeling side-kick variation that challenges balance and lateral hip control.

Setup instructions

Kneel on the mat with one hand on the floor and the other behind the head. Extend the top leg to the side at hip height. Keep the trunk long and the pelvis neutral.

Breathing cues

Inhale forward. Exhale back.

Movement steps

  1. 1Inhale to kick the top leg forward.
  2. 2Exhale to kick back without shifting the torso.
  3. 3Keep the leg at hip height throughout.
  4. 4Complete repetitions and switch sides.

Common mistakes

Leaning the torso; dropping the leg below hip height; arching the low back; losing kneeling alignment.

Safety notes

Pad the knees if needed. Use a lighter range until balance is steady.

Connections

Muscles worked

Equipment needed

Related exercises

FAQs

  • Is Side Kick Kneeling beginner-friendly?

    It is usually intermediate because kneeling balance adds difficulty.

  • What muscles does Side Kick Kneeling work?

    Glute medius and hip stabilisers move the leg; core keeps the trunk upright.

  • What is Side Kick Kneeling good for?

    It bridges side-lying kicks and more upright hip control work.

  • What if I lose balance?

    Narrow the kick range and keep the supporting hand firmly on the mat.