Side Kick Kneeling

Similar Pose Names:	Kneeling Kick Backs
Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Side Bend, Strengthen, Hip Opener, Seated & Floor
Anatomy:	Arms & Shoulders, Core, Hamstrings, Lower Back, Psoas, Wrists & Arms
Chakras:	Sacral Centre, Solar Plexus Centre, Heart Centre
Therapy:	Back Pain, Poor Posture
Drishti:	Tip Of Nose

Kneel onto the right knee. Place your right hand on the mat underneath the right shoulder. Left knee in line with the left foot. Right hip directly over the right knee. Place left hand behind head. Kick left leg forward and back while keeping torso stable. After a number of repetitions, place the left knee onto the mat and repeat on the other side.

Strengthen the torso and glutes. Improve balance.

Knee injury.

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How To Teach Side Kick Kneeling (Kneeling Side Kicks) Pilates Exercise

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Position: 27 of 34
Previous Position: Leg Pull Exercise
Next Position: Side Bend Exercise
Also Known As: Kneeling Side Kick
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen the torso and glutes. Improve balance.
Precautions: Arm or knee injury.

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The superpower of the Side Kick Kneeling Pilates mat exercise is BALANCE. Why is balance such a great superpower to have?

Pilates balance exercises will give you something marvellous called "proprioception" (feeling that your limbs are positioned solidly in place).

Balancing also helps to improve body awareness, which makes you feel great and reduces the chances of horrible accidents (e.g. falling down the stairs).

Side Kick Kneeling also strengthens the torso and glutes. It targets the hip flexors, groin, hamstrings, lower back, obliques and outer thighs. The main muscle targeted is the spinal lateral flexors. The main movement of is Lateral flexion (movement of a body part to the side).

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6 Teaching Steps For Side Kick Kneeling Pilates Exercise

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Step 1: Kneel
Kneel onto the right knee.

Step 2: Right Hand
Place your right hand on the mat underneath the right shoulder.

Step 3: Knee & Hip
Left knee in line with the left foot. Right hip directly over the right knee.

Step 4: Left Hand
Place left hand behind head.

Step 5: Kick
Kick left leg forward and back while keeping torso stable.

Step 6: Switch Sides
After a number of repetitions, place the left knee onto the mat and repeat on the other side.

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15 Top Teaching Tips For Side Kick Kneeling Pilates Exercise

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Tip 1: Cramp
If you have tight hips due to a lack of hip mobility, you might get muscle cramps. If that happens try a beginner modification such as the Kneeling Lunge pilates mat exercise.

Tip 2: Circles
Do circles.

Tip 3: Figure 8s
Do figure 8s.

Tip 4: Fist
Make a fist with the hand on the mat.

Tip 5: Yoga Block
Rest your hand on a Yoga block.

Tip 6: Dumbbell
Lift a dumbbell.

Tip 7: Elbow
Keep your elbow straight (on the arm towards the ceiling).

Tip 8: Kicking Leg
Lower the kicking leg nearer to the mat.

Tip 9: Arc
Visualise your body forming an arc from the head to the support knee.

Tip 10: Press
Press into the mat with the hand.

Tip 11: Shoulder Abductors
Use your shoulder abductors to help lift the upper trunk.

Tip 12: Hip Abductors
Use the hip abductors to lift the lower side of the pelvis.

Tip 13: Long Line
Keep a long line to the raised leg as it swings.

Tip 14: Belly
Pull your belly in and up.

Tip 15: Stable Torso
When kicking your left leg forward and back keep the torso stable.

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11 Beginner Modifications For Side Kick Kneeling Pilates Exercise

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Beginner Modification 1: Kneeling Lunge
Kneeling Lunge Pilates mat exercise

Beginner Modification 2: Side Kick Bicycle
Side Kick Bicycle Pilates mat exercise

Beginner Modification 3: Inner Thigh Circles
Inner Thigh Circles Pilates mat exercise

Beginner Modification 4: Side Bend Preparation
Side Bend Preparation pilates mat exercise

Beginner Modification 5: Side Plank On Knees
Side Plank On Knees Pilates mat exercise

Beginner Modification 6: Leg Pull Front
Leg Pull Front Pilates mat exercise

Beginner Modification 7: Leg Lower
The leg tends to dip as it transitions from front to back and vice versa. To practice keeping the leg at a consistent height, lower the height (e.g. below the level of the upper hip joint).

Beginner Modification 8: Side Bend
Side Bend Pilates mat exercise

Beginner Modification 9: Side Kick
Side Kick Pilates mat exercise

Beginner Modification 10: Clam
Clam Pilates mat exercise

Beginner Modification 11: Inner Thigh Bridge
Inner Thigh Bridge Pilates mat exercise

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9 Advanced Modifications For Side Kick Kneeling Pilates Exercise

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Advanced Modification 1: Side Bend Arc
Side Bend On A Pilates Arc

Advanced Modification 2: Side Bend Arc
Side Bend Pilates mat exercise using a band

Advanced Modification 3: Side Plank
Side Plank Pilates mat exercise

Advanced Modification 4: Side Plank TRX
Side Plank Pilates TRX exercise

Advanced Modification 5: Go High
Swing your leg as high as possible.

Advanced Modification 6: Double-leg Pulse
Add a double-leg pulse.

Advanced Modification 7: Side Kick Bicycle
Side Kick Bicycle Pilates mat exercise

Advanced Modification 8: Side Kick Hot Potato
Side Kick Hot Potato Pilates mat exercise

Advanced Modification 9: Side Kick Rond De Jambe
Side Kick Rond De Jambe Pilates mat exercise

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What Are The Main Benefits Of Side Kick Kneeling Pilates Exercise?

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Side Kick Kneeling is a pilates mat exercise that strengthens the torso and glutes. It improves balance. It also targets the hip flexors, groin, hamstrings, lower back, obliques and outer thighs.

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