Side Kicks

Modern Repertoire Intermediate Side-lying Hip & Posterior ChainCore Integration 📦 Small Ball

Side-lying front and back kicks developing hip mobility, gluteal control, and stable lateral posture.

Body
Reformer
Equipment
Movement

Schematic — Side Kicks Reformer · 1 medium spring · Footbar Medium · Headrest Medium

AI-generated illustration: an instructor performing Side Kicks, on a Reformer, springs set to 1 medium spring, footbar Medium, headrest Medium, using Small Ball. Illustrative only — the schematic diagram above shows the movement. — AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Low Back Pain: Keep the top hip stacked and the waist lifted; stop if the back aches.
Neck & Cervical Strain: Rest the head on a ball or the bottom arm and keep the neck long.
Hip Impingement: Kicking forward into deep hip flexion can pinch; shorten the range.

Apparatus Setup

Reformer

Spring Tension 1 medium spring

Footbar Position Medium What this means →

Headrest Medium

Target Muscles

Gluteus Maximus (Secondary)Hip Flexors (Secondary)Obliques (Secondary)Gluteus Medius (Primary)Gluteus Minimus (Secondary)

Setup Instructions

Lie on one side on the carriage with the head resting on the small ball, legs extended long and stacked, the bottom arm long on the carriage and the top hand on the hip.

Execution Instructions

Exhale to kick the top leg forward to hip height, inhale to sweep it back in a controlled arc.
Keep the torso still and the pelvis stacked throughout.

Teaching Cues

Breath

"Exhale to kick the leg forward, inhale as it sweeps back."

Form

"Keep the torso still and the pelvis stacked as the leg travels."

Alignment

"Reach the leg long from the hip — no shortening of the waist."

Modifications & Progressions

Strap Resistance (Progression)

Loop the top foot in a strap anchored toward the footbar to add spring resistance to the kicks.

Lower Side Kick Height (Regression)

Kick the leg to a smaller height front and back, keeping the torso still.

Shallow Front Kick (Injury Modification)

For hip impingement, soften the knee and kick forward only to a shallow angle, stopping the front swing at the first pinch.

Similar Exercises

Same category, or body position when the category is unique.

Reformer Star Intermediate · Side-lying Side-Lying Leg Lift Beginner · Side-lying Side-Lying Leg Press Beginner · Side-lying Feet in Straps: Leg Press Intermediate · Supine