← Back to Library Schematic — Side Kicks: Front & Back
Side Kicks: Front & Back
Modern Repertoire Hip & Posterior ChainCore Integration
Apparatus Setup
Reformer
Spring Tension 1 Blue Spring
Footbar Position Medium
Gear Bar Normal
Stopper Normal
Headrest Medium
Target Muscles
Gluteus Maximus (Secondary)Hip Flexors (Secondary)Obliques (Secondary)Gluteus Medius (Primary)
Setup Instructions
Lie on one side on the carriage with legs extended long and stacked, bottom arm supporting the head and top hand on the hip or carriage.
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
Smaller Range (Regression)
Kick the leg to a smaller height front and back, keeping the torso still.
Strap Resistance (Progression)
Loop the top foot in a strap anchored toward the footbar to add spring resistance to the kicks.