The Pilatesology Encyclopedia

Side Kicks Up Down


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.

See our experts teach Side Kicks Up Down


Side Kicks – How To & Tips wAlisa

Alisa Wyatt


10 Tips for Side Kicks

Zoë Hagler


Side Kicks Breakdown

Sonjé Mayo


Side Kicks Jay’s Way

Jay Grimes


Anatomy on the Mat Part 4: Side Kicks

Simona Cipriani


Secrets of the Side Kicks (SPANISH)

Fabien Menegon