Star Side Kick Reformer

Star Side Kick On Reformer: 30 Modifications for All Levels

Star Side Kick on Reformer is a powerful, dynamic exercise that challenges balance, core strength, and shoulder stability while strengthening the entire side body. This advanced movement requires strong foundational stability and control, making it a fantastic addition for those looking to level up their Reformer practice.

It’s an excellent addition to an advanced Pilates routine, and is featured in the Reformer Pilates Expansion Card—an inspiring extension of the original Reformer Pilates Card Deck.

5 Steps for the Star Side Kick On Reformer

Step 1: Kneel on Carriage
Kneel on the carriage facing one side, keeping hips stacked and core engaged.

Step 2: Place Hand on Footbar
Place your lower hand on the footbar directly under your shoulder, arm straight.

Step 3: Extend Opposite Leg and Arm
As you press the carriage away, simultaneously extend your top leg out to the side and lift your top arm overhead.

Step 4: Maintain Neutral Spine
Focus on keeping your spine neutral, avoiding arching or collapsing through the lower back.

Step 5: Return to Start
Control the carriage as you bring leg and arm back in, maintaining balance and stability throughout.

30 Modifications for Star Side Kick On Reformer

From absolute beginners to seasoned practitioners, these 30 modifications will help you explore the exercise safely and effectively at your own level.

10 Beginner Modifications for Star Side Kick On Reformer

Beginner Modification 1: Keep Carriage Close
Limit carriage movement to a small range to build initial balance and control.

Beginner Modification 2: Use a Spotter or Wall Support
Place a stable object (like a wall or dowel) beside you to lightly touch for support.

Beginner Modification 3: Reduce Leg Lift Height
Lift the top leg only slightly to focus on stability rather than full extension.

Beginner Modification 4: Keep Arm on Hip
Instead of extending top arm overhead, keep it resting on your hip to simplify.

Beginner Modification 5: Perform Without Carriage Movement
Hold static star shape without pushing carriage out, focusing on isometric hold.

Beginner Modification 6: Use Lighter Springs
Lighten the spring tension so carriage control is easier and less intense.

Beginner Modification 7: Shorter Holds
Hold each position for less time to avoid fatigue and build strength gradually.

Beginner Modification 8: Lower Carriage Height
Adjust footbar or carriage settings to make the starting position more comfortable.

Beginner Modification 9: Focus on Breathing
Concentrate on steady breathing to help maintain calmness and balance throughout.

Beginner Modification 10: Keep Knees Slightly Bent
Slightly bend the extended leg to reduce load and help with balance.

10 Intermediate Modifications for Star Side Kick On Reformer

Intermediate Modification 1: Increase Range of Carriage Push
Push the carriage further to deepen side body engagement and strength.

Intermediate Modification 2: Add Hold at Full Extension
Hold fully extended position for 3–5 seconds before returning.

Intermediate Modification 3: Add a Small Pulse at Top
Pulse the top leg gently when fully extended to challenge stability further.

Intermediate Modification 4: Use Moderate Spring Resistance
Increase spring resistance to engage more control and strength.

Intermediate Modification 5: Lift Leg Higher
Aim to bring the top leg higher for greater hip and core activation.

Intermediate Modification 6: Add Dynamic Breathing Focus
Inhale as carriage returns, exhale strongly as you extend.

Intermediate Modification 7: Alternate Arm Reaches
Reach the top arm forward or diagonally rather than just overhead for variation.

Intermediate Modification 8: Use a Small Weight in Top Hand
Hold a light hand weight to increase upper body challenge.

Intermediate Modification 9: Incorporate a Soft Knee Hover
Hover the bottom knee slightly off carriage during push to fire up the core.

Intermediate Modification 10: Alternate Sides
Switch sides between repetitions to challenge coordination and maintain symmetry.

10 Advanced Modifications for Star Side Kick On Reformer

Advanced Modification 1: Add an Extra Pulse
Add multiple pulses at end range to maximise side body burn.

Advanced Modification 2: Perform with Eyes Closed
With caution, close eyes to challenge proprioception and balance.

Advanced Modification 3: Use Heavy Springs
Increase resistance to push strength and control to a higher level.

Advanced Modification 4: Add Hip Circle
Draw small circles with the extended leg when fully pushed out.

Advanced Modification 5: Include a Side Crunch
At full extension, bring top elbow toward top knee briefly before extending again.

Advanced Modification 6: Combine with Side Bend
Bend torso sideways as leg and arm extend for greater oblique activation.

Advanced Modification 7: Add Jump to Transition
Push out and then lightly hop supporting knee when returning (advanced and only if safe).

Advanced Modification 8: Increase Speed
Move through reps faster while maintaining control for a cardio challenge.

Advanced Modification 9: Perform Longer Holds
Hold extended star position for 10+ seconds to build endurance.

Advanced Modification 10: Add a Twist
At end range, twist torso to look toward top hand to engage deeper core layers.

George’s Conclusion And the Reformer Pilates Card Deck

Star Side Kick on Reformer is an advanced, elegant move that beautifully strengthens your entire side body, challenges your core, and improves balance. With these 30 modifications, you can safely progress or intensify the exercise no matter your level.

The exercise is featured in the Reformer Pilates Expansion Card Deck, an expansion of the original Reformer Pilates Card Deck.

Both the Reformer Pilates Card Deck and the Reformer Pilates Expansion Card Deck are excellent tools for helping you tailor your practice. These decks provide you with a variety of exercises and modifications that make your Pilates workouts both fun and effective. If you want to take your Pilates practice to the next level, I highly recommend exploring the decks and including them into your routine.