The Pilatesology Encyclopedia Side Kicks Up Down

 

Up Down


Apparatus

Mat


Level

Intermediate

Goals & Benefits:

  • Strengthens the legs, seat, and hips.
  • Strengthens and stabilizes the torso.
  • Builds flexibility and range of motion in the hip.
  • Balances strength in the leg and hip muscles.  Especially important for people who don’t do lateral movements such as runners.

Tips & Cues:

  • Keep the upper body still throughout the exercises.
  • Keep the upper hip stacked on top of the lower hip and don’t roll back.
  • Start with a range of motion that can be controlled and increase as strength increases.
  • Always control the weight of the leg. Resist the weight of the leg coming down as if you are squeezing the inner thighs.

Watch our experts teach Up Down: