Side Kick
Lying on your side, you swing the top leg forward and back while your trunk stays still. It trains hip control and teaches your middle to stay steady while your legs move.
Illustration. Kiki's own photos are coming soon.
What it works
- Outer hip and buttock muscles
- Front and back of the thigh
- Waist and side of the trunk for stability
- Balance while lying on your side
Starting position
Lie on your side along the back edge of your mat. Stack your hips and shoulders straight up and down. Rest your head on your bottom arm, or on a folded towel. Bring both legs slightly forward of your body, about 30 degrees, so you have a stable base. Place your top hand on the mat in front of your chest for support.
How to do it
- Lift the top leg to hip height and keep it there, long and straight.
- Breathe in and swing the leg forward only as far as you can without your pelvis tipping or your back rounding.
- Breathe out and swing the leg back behind you, just a little, without arching your lower back.
- Keep your waist lifted slightly off the mat and your top hip stacked over the bottom one the whole time.
- After your reps, lower the leg, roll onto your other side and repeat.
Breathing
Breathe in as the leg swings forward, breathe out as it swings back.
How many
6 to 8 slow swings each side.
Teaching cues
- Your trunk is the still center; only the leg moves.
- Lengthen the leg out of the hip as if reaching for the wall.
- A small swing done well beats a big swing that rocks you.
Common mistakes
Make it easier
Bend the bottom knee for a wider base, keep the top leg lower than hip height, and make the swing small.
Make it harder
Prop your head on your hand with the elbow on the mat and place the top hand behind your head, or add a small double pulse at the front of each swing while staying just as steady.
Before you start
Keep the range small if you feel pinching at the front of the hip or strain in your lower back. If lying on your shoulder is uncomfortable, put a pillow under your head and a towel under your waist. During pregnancy, side-lying is often more comfortable than lying on your back, but follow your ob-gyn's advice and stop if anything hurts. Check with your doctor or physical therapist if you have a hip replacement, ongoing hip, pelvic or back pain, or pain that lasts after exercise.
This page is general guidance for healthy adults, not medical advice. Stop if anything hurts, and check with your doctor or physical therapist if you have an injury, a medical condition, or are pregnant or postpartum.
Questions
Why do I keep rolling forward or back?
Your base may be too narrow. Bring both legs a little in front of you, bend the bottom knee, and make the swing smaller until your trunk stays still.
Where should I feel Side Kick?
Mostly in the hip and buttock of the top leg, the waist that holds you steady, and a light stretch at the back of the thigh as the leg swings forward. Sharp pain in the hip or back is a sign to stop.
Try next
Sources
Want feedback on your form?
Practice at home works best with a teacher checking your form. Join the Friday mat class in Point Loma, or book a one-on-one online session with Kiki.