Jump Board Side Lying Kick
| Similar Pose Names: | Side Lying Kick Jump Board |
|---|---|
| Category: | Reformer |
| Share on: |
|
Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Reformer |
| Types: | Seated & Floor, Stretch |
| Anatomy: | Core, Hamstrings, Hips, Knees, Psoas |
| Chakras: | Base, Sacral Centre |
| Therapy: | Sciatica |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
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.
Strengthens glutes. Improves hip stability.
Beginner: Kick gently and keep the movement small. Intermediate: Kick a bit farther without losing pelvic stack. Advanced: Straighten bottom leg and hover it off carriage.
Hip or low-back pain.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
Side Lying Kick on Reformer Jump Board: 30 Modifications for All Levels
Side Lying Kick on Reformer Jump Board is a brilliant glute-and-hip exercise from the original Reformer Pilates Card Deck, which features 48 reformer exercises designed to build strength, control, and full-body coordination.
This move targets the glute medius, outer hips, inner thighs, and deep core stabilisers, while also training side-body alignment. Because you’re lying on your side and working one leg against the jumpboard, it’s a great way to build hip strength without loading the spine. The key is keeping the pelvis stacked, the waist lifted, and the kick controlled rather than explosive.
The setup is simple: lie on your side on the carriage with legs in tabletop. 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.
Below are 30 unique modifications for Side Lying Kick on Reformer Jump Board, offering options for beginners, intermediate movers, and advanced practitioners.
10 Beginner Modifications For Side Lying Kick on Reformer Jump Board
Beginner Modification 1: Smaller Kick Range
Kick gently and keep the movement small.
Beginner Modification 2: Slower Tempo Reps
Move slower to keep the pelvis stacked.
Beginner Modification 3: Bend Top Knee More
Keep knee more bent to reduce intensity.
Beginner Modification 4: Support Head With Arm
Rest head on arm for neck comfort.
Beginner Modification 5: Keep Bottom Knee Bent
Bend bottom knee for extra stability.
Beginner Modification 6: Reduce Repetition Count
Do fewer reps with cleaner control.
Beginner Modification 7: Focus on Quiet Return
Return softly without carriage clunking.
Beginner Modification 8: Hands on Shoulder Blocks
Hold blocks gently to prevent rolling.
Beginner Modification 9: Exhale Longer on the Kick
Use long exhale to stabilise the trunk.
Beginner Modification 10: Pause and Reset Alignment
Reset hips stacked between repetitions.
10 Intermediate Modifications For Side Lying Kick on Reformer Jump Board
Intermediate Modification 1: Two-Second Hold at Extension
Hold the extended leg for two seconds.
Intermediate Modification 2: Slow Return Control
Return for four steady counts each rep.
Intermediate Modification 3: Increase Kick Range Slightly
Kick a bit farther without losing pelvic stack.
Intermediate Modification 4: Add Inner Thigh Connection
Keep legs lightly squeezing toward each other.
Intermediate Modification 5: One Breath Per Rep
Exhale kick, inhale return with rhythm.
Intermediate Modification 6: Add Small Pulses at Extension
Pulse one inch at the end ten times.
Intermediate Modification 7: Reverse Foot Angle Slightly
Change foot angle to target different hip fibres.
Intermediate Modification 8: Longer Set Endurance
Build up to twenty controlled repetitions.
Intermediate Modification 9: Keep Waist Lifted
Lift underside waist away from carriage.
Intermediate Modification 10: Carriage Silence Goal
Kick without any bounce or clunk.
10 Advanced Modifications For Side Lying Kick on Reformer Jump Board
Advanced Modification 1: Straighten Bottom Leg and Hover
Straighten bottom leg and hover it off carriage.
Advanced Modification 2: Add Small Circles After Kick
Add small circles with top leg after kick.
Advanced Modification 3: Kick Higher and Pause
Kick higher and pause two seconds at extension.
Advanced Modification 4: Double Pulse at Extension
Kick out, pulse twice, then return.
Advanced Modification 5: Hold Extension Five Breaths
Hold extended position for five slow breaths.
Advanced Modification 6: Faster Tempo With Control
Increase speed while keeping hips stacked.
Advanced Modification 7: Add Hip Rotation Variation
Rotate top leg slightly inward then outward.
Advanced Modification 8: Single-Leg Endurance Set
Do thirty reps without losing alignment.
Advanced Modification 9: Add Oblique Crunch Hold
Lift torso slightly and keep ribs stacked.
Advanced Modification 10: Extended Time Under Tension
Stay extended and pulse continuously for ten.
George’s Conclusion and the Reformer Pilates Card Deck
Side Lying Kick on Reformer Jump Board 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.
Use the beginner modifications to stay stable and learn the pattern, the intermediate options to build endurance and control, and the advanced variations to increase intensity through longer holds, pulses, added circles, and bottom-leg hovering.
The Reformer Pilates Card Deck includes 48 essential reformer exercises, and with layered modifications like these, it’s your complete library for classes, privates, and home practice.
