The Pilatesology Encyclopedia Side Kicks Bicycle

Bicycle


Apparatus

Mat


Level

Advanced

Goals & Benefits:

  • Strengthens the legs, seat, and hips.
  • Strengthens and stabilizes the torso.
  • Builds range of motion in the hip and flexibility in the hip flexors, quadriceps, and knee.
  • Encourages balance and coordination in the side lying position.

Tips & Cues:

  • Keep the upper body still and lifted throughout the exercises.
  • Keep the upper hip stacked on top of the lower hip and don’t roll forward or back.
  • Try to keep the knee at hip height when the leg is behind the body.
  • Always control the weight of the leg. Don’t let gravity pull the working leg down.

Watch our experts teach Side Kicks Bicycle: