Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Kneeling Side Kicks on the Pilates Mat

IntermediateStrengthTier T2

You side-kneel on a mat with the hand under your shoulder and the bottom knee under your hip. You lift your top leg high, then reach it forward twice in a front-front pulse, then take it back, keeping the hip over the bottom knee.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Side-kneel on the mat with the standing hand under the shoulder turned to face away, the shoulder rolled onto the back.
  • Bend the bottom knee so the standing hip stays directly over the knee, then lift the top leg high.
  1. She kneels sideways on the mat, her standing hand planted under her shoulder with the fingers turned away, her bottom knee bent with the hip stacked over it, her top leg resting along the mat.

    Step 1 of 5

    Side-kneel with your standing hand placed under your shoulder and turned to face away, your bottom knee bent in line under your hip.

  2. Her top leg is lifted high to the side, her standing hip still stacked over the bottom knee, her arms and shoulders steady.

    Step 2 of 5

    Lift your top leg high - and a little higher - keeping the hip over the bottom knee.

  3. Her top leg has reached forward in the second of the double front pulses, her standing hip still stacked over the knee, her shoulders square.

    Step 3 of 5

    Reach the top leg forward twice in the front-front pulse, keeping the standing hip stacked.

  4. Her top leg is swept back behind her in the second of the double back pulses, her hip still stacked, her balance held on the hand and knee.

    Step 4 of 5

    Sweep the top leg back twice in the back-back pulse, then repeat the series; switch sides after the set.

  5. She kneels sideways on the mat, her standing hand planted under her shoulder with the fingers turned away, her bottom knee bent with the hip stacked over it, her top leg resting along the mat.

    Step 5 of 5

    Side-kneel with your standing hand placed under your shoulder and turned to face away, your bottom knee bent in line under your hip.

Safety Information

You are side-kneeling with the standing hand under the shoulder and turned to face away, the standing hip directly over the knee. The hip must stay over the knee and the hand under the shoulder. The seat must not stick out and the arm must not drift wide. Warning: this is Advanced and may not suit some knee issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.