Exercise
Side Kick Up and Down
BeginnerSide-lying leg lift that trains lateral hip strength and pelvic stability.
Setup instructions
Lie on your side with body in one long line and head supported. Place the top hand in front of the chest for balance. Keep the top leg long and the foot flexed.
Breathing cues
Inhale to lift. Exhale to lower.
Movement steps
- 1Inhale to lift the top leg toward the ceiling without rolling the hip back.
- 2Exhale to lower the leg with control to hip height.
- 3Keep the waist lifted and the trunk steady.
- 4Repeat and switch sides.
Common mistakes
Rolling the top hip back to lift higher; bending the knee; collapsing the waist; rushing the tempo.
Safety notes
Reduce lift height if hip or low-back strain appears. Keep the bottom leg bent for extra stability if needed.
Connections
Related exercises
FAQs
Is Side Kick Up and Down beginner-friendly?
Yes. The vertical lift is easy to understand and scale for beginners.
What muscles does Side Kick Up and Down work?
Glute medius and minimus lift the leg; deep core muscles stabilise the trunk.
What is Side Kick Up and Down good for?
It strengthens lateral hip control and prepares for more complex side-kick variations.
Why does my hip roll back when I lift?
The lift is usually too high. Lower the range and keep the top hip stacked over the bottom hip.