{"id":57517,"date":"2020-10-30T07:22:44","date_gmt":"2020-10-30T07:22:44","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/side-lying-kick-jump-board\/"},"modified":"2026-03-12T18:21:46","modified_gmt":"2026-03-12T18:21:46","slug":"side-lying-kick-jump-board","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/side-lying-kick-jump-board\/","title":{"rendered":"Jump Board Side Lying Kick"},"content":{"rendered":"<p>Lie on your side on the carriage with legs in tabletop position. Place your top foot on the jumpboard at a 45-degree angle. Exhale, kick off the jumpboard with control, and extend your leg. Inhale, return to the starting position. Repeat on other side. <\/p>\n<h2><strong>Side Lying Kick on Reformer Jump Board: 30 Modifications for All Levels<\/strong><\/h2>\n<p><strong>Side Lying Kick on Reformer Jump Board<\/strong> is a brilliant glute-and-hip exercise from the original <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a>, which features <strong>48 reformer exercises<\/strong> designed to build strength, control, and full-body coordination.<\/p>\n<p>This move <strong>targets the glute medius, outer hips, inner thighs, and deep core stabilisers<\/strong>, while also training side-body alignment. Because you\u2019re lying on your side and working one leg against the jumpboard, it\u2019s a great way to <strong>build hip strength<\/strong> without loading the spine. The key is keeping the pelvis stacked, the waist lifted, and the kick controlled rather than explosive.<\/p>\n<p>The setup is simple:<strong> lie on your side on the carriage with legs in tabletop<\/strong>. Place the top foot on the jumpboard at a 45-degree angle. Exhale, kick off with control and extend the leg. Inhale, return to start. Repeat, then switch sides.<\/p>\n<p>Below are<strong> 30 unique modifications<\/strong> for <em>Side Lying Kick on Reformer Jump Board<\/em>, offering options for beginners, intermediate movers, and advanced practitioners.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Beginner Modifications For Side Lying Kick on Reformer Jump Board<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Beginner Modification 1: Smaller Kick Range<\/strong><br \/>\nKick gently and keep the movement small.<\/p>\n<p><strong>Beginner Modification 2: Slower Tempo Reps<\/strong><br \/>\nMove slower to keep the pelvis stacked.<\/p>\n<p><strong>Beginner Modification 3: Bend Top Knee More<\/strong><br \/>\nKeep knee more bent to reduce intensity.<\/p>\n<p><strong>Beginner Modification 4: Support Head With Arm<\/strong><br \/>\nRest head on arm for neck comfort.<\/p>\n<p><strong>Beginner Modification 5: Keep Bottom Knee Bent<\/strong><br \/>\nBend bottom knee for extra stability.<\/p>\n<p><strong>Beginner Modification 6: Reduce Repetition Count<\/strong><br \/>\nDo fewer reps with cleaner control.<\/p>\n<p><strong>Beginner Modification 7: Focus on Quiet Return<\/strong><br \/>\nReturn softly without carriage clunking.<\/p>\n<p><strong>Beginner Modification 8: Hands on Shoulder Blocks<\/strong><br \/>\nHold blocks gently to prevent rolling.<\/p>\n<p><strong>Beginner Modification 9: Exhale Longer on the Kick<\/strong><br \/>\nUse long exhale to stabilise the trunk.<\/p>\n<p><strong>Beginner Modification 10: Pause and Reset Alignment<\/strong><br \/>\nReset hips stacked between repetitions.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Intermediate Modifications For Side Lying Kick on Reformer Jump Board<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Intermediate Modification 1: Two-Second Hold at Extension<\/strong><br \/>\nHold the extended leg for two seconds.<\/p>\n<p><strong>Intermediate Modification 2: Slow Return Control<\/strong><br \/>\nReturn for four steady counts each rep.<\/p>\n<p><strong>Intermediate Modification 3: Increase Kick Range Slightly<\/strong><br \/>\nKick a bit farther without losing pelvic stack.<\/p>\n<p><strong>Intermediate Modification 4: Add Inner Thigh Connection<\/strong><br \/>\nKeep legs lightly squeezing toward each other.<\/p>\n<p><strong>Intermediate Modification 5: One Breath Per Rep<\/strong><br \/>\nExhale kick, inhale return with rhythm.<\/p>\n<p><strong>Intermediate Modification 6: Add Small Pulses at Extension<\/strong><br \/>\nPulse one inch at the end ten times.<\/p>\n<p><strong>Intermediate Modification 7: Reverse Foot Angle Slightly<\/strong><br \/>\nChange foot angle to target different hip fibres.<\/p>\n<p><strong>Intermediate Modification 8: Longer Set Endurance<\/strong><br \/>\nBuild up to twenty controlled repetitions.<\/p>\n<p><strong>Intermediate Modification 9: Keep Waist Lifted<\/strong><br \/>\nLift underside waist away from carriage.<\/p>\n<p><strong>Intermediate Modification 10: Carriage Silence Goal<\/strong><br \/>\nKick without any bounce or clunk.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>10 Advanced Modifications For Side Lying Kick on Reformer Jump Board<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Advanced Modification 1: Straighten Bottom Leg and Hover<\/strong><br \/>\nStraighten bottom leg and hover it off carriage.<\/p>\n<p><strong>Advanced Modification 2: Add Small Circles After Kick<\/strong><br \/>\nAdd small circles with top leg after kick.<\/p>\n<p><strong>Advanced Modification 3: Kick Higher and Pause<\/strong><br \/>\nKick higher and pause two seconds at extension.<\/p>\n<p><strong>Advanced Modification 4: Double Pulse at Extension<\/strong><br \/>\nKick out, pulse twice, then return.<\/p>\n<p><strong>Advanced Modification 5: Hold Extension Five Breaths<\/strong><br \/>\nHold extended position for five slow breaths.<\/p>\n<p><strong>Advanced Modification 6: Faster Tempo With Control<\/strong><br \/>\nIncrease speed while keeping hips stacked.<\/p>\n<p><strong>Advanced Modification 7: Add Hip Rotation Variation<\/strong><br \/>\nRotate top leg slightly inward then outward.<\/p>\n<p><strong>Advanced Modification 8: Single-Leg Endurance Set<\/strong><br \/>\nDo thirty reps without losing alignment.<\/p>\n<p><strong>Advanced Modification 9: Add Oblique Crunch Hold<\/strong><br \/>\nLift torso slightly and keep ribs stacked.<\/p>\n<p><strong>Advanced Modification 10: Extended Time Under Tension<\/strong><br \/>\nStay extended and pulse continuously for ten.<\/p>\n<br class=' sb-br' \/>\n<h2><strong>George\u2019s Conclusion and the Reformer Pilates Card Deck<\/strong><\/h2>\n<br class=' sb-br' \/>\n<p><strong>Side Lying Kick on Reformer Jump Board<\/strong> is an excellent way to build strong hips and glutes while improving pelvic control and side-body stability. When you keep the pelvis stacked and the waist lifted, the kick becomes clean, powerful, and incredibly effective.<\/p>\n<p>Use the <strong>beginner modifications<\/strong> to stay stable and learn the pattern, the <strong>intermediate options<\/strong> to build endurance and control, and the <strong>advanced variations<\/strong> to increase intensity through longer holds, pulses, added circles, and bottom-leg hovering.<\/p>\n<p>The <a href=\"https:\/\/pilateslessonplans.co.uk\/product\/reformer-pilates-card-deck\/\" target=\"_blank\" rel=\"noopener\">Reformer Pilates Card Deck<\/a> includes <strong>48 essential reformer exercises<\/strong>, and with layered modifications like these, it&#8217;s your complete library for classes, privates, and home practice.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie on your side on the carriage with legs in tabletop position. Place your top foot on the jumpboard at a 45-degree angle. Exhale, kick off the jumpboard with control, and extend your leg. Inhale, return to the starting position. Repeat on other side. Side Lying Kick on Reformer Jump Board: 30 Modifications for All [&hellip;]<\/p>\n","protected":false},"featured_media":68324,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[31,152],"pose_types":[45,39],"pose_anatomy":[54,55,56,57,61],"pose_chakras":[64,65],"pose_therapy":[86],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57517","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-pilates-lesson-planner","pose_category-reformer","pose_types-seated-floor","pose_types-stretch","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-knees","pose_anatomy-psoas","pose_chakras-base","pose_chakras-sacral-centre","pose_therapy-sciatica","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"<!-- This site is optimized 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