Side Kick — Front and Back: A Complete Guide
Quick Intro
Side Kick — Front and Back is a mat Pilates exercise performed lying on one side with the body in a straight line, swinging the top leg forward with a double pulse then sweeping it back behind the hip, while the pelvis and spine stay completely still. It trains the hip to move independently of the torso.
Equipment Needed
No equipment is required. A Yoga Mat under the hip and shoulder is optional, mainly for comfort on a hard floor.
Why It Matters
Swinging the leg through a full forward-and-back arc takes hip range, while keeping the pelvis still asks for sustained core control and balance on a narrow side-lying base. The deep hip flexor (hip flexors, iliopsoas) and the largest glute muscle (gluteus maximus) drive the leg forward and back. A muscle at the back of the thigh (hamstrings, biceps femoris) helps control the backward sweep, and the waist muscles along the side of the torso (obliques) and a deep core muscle that wraps around the torso like a corset (transverse abdominis) work together to keep the pelvis from rocking.
When to Do It
Side Kick — Front and Back works well as part of the side-lying portion of a Pilates mat session, usually grouped with the other side-lying leg exercises performed on the same side before switching to the other. Two to four sessions a week suits most people training this pattern.
Anyone with a current hip or lower back issue should get individual guidance before adding this exercise, since holding the pelvis still against a moving leg places demand on both.
Getting Ready
A few hip circles, standing or lying, loosen the hip joint before the leg starts swinging. Lying on one side and finding a stacked-hip line for a few breaths previews the base position before the kicking begins.
Step-by-Step Instructions
1. The setup. Lie on one side, body in a straight line, bottom arm extended with the head resting on it, top hand on the mat in front of the chest.
2. The stack. Stack the hips directly over each other and confirm the pelvis feels level and still.
3. The forward swing. Swing the top leg forward as high as it can go while staying controlled, adding a double pulse at the top.
4. The back sweep. Sweep the leg back behind the hip, keeping the pelvis from rocking or tilting throughout.
How Many, How Often
Side Kick — Front and Back is dosed by reps, with each forward-and-back swing counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to keeping the pelvis still against a moving leg | 2 sets of 6 to 8 reps per side, with a smaller swing range |
| Intermediate | The pelvis stays stacked through a fuller swing | 2 to 3 sets of 10 to 12 reps per side |
| Advanced | Comfortable with a full-range swing and a still pelvis | 3 sets of 12 to 15 reps per side, or move to Side Kick Front/Back — Hand Behind Head for a reduced base of support |
Keeping the hips stacked and still matters more here than how high or far the leg swings, since a pelvis that rocks with the leg is the clearest sign the swing has outrun what the core can currently control.
Modifications and Variations
As an easier version, Side Kick Front/Back — Reduced Range keeps the forward-and-back swing within a smaller, more comfortable arc, making the pelvis considerably easier to hold still.
As a harder version, Side Kick Front/Back — Hand Behind Head removes the top hand’s support on the mat, placing more of the stabilizing demand on the waist and hip.
Common Mistakes to Avoid
Letting the pelvis rock with the leg swing. Allowing the hips to tilt forward or back as the leg swings turns hip isolation work into a whole-body sway. Keeping the pelvis stacked and still through every swing is the point of this exercise.
Letting the top hip roll forward. Rolling the top hip forward, ahead of the bottom hip, reduces the range the leg can swing through and shifts the work away from the hip. Keeping both hips stacked in one straight line protects the intended movement.
Using momentum instead of controlled muscle work. Swinging the leg with speed rather than controlled muscular effort turns a precise hip-isolation exercise into a looser, less effective one. A controlled tempo through both the forward swing and the back sweep keeps the target muscles doing the work.
After Your Set
Lying on the back and hugging one knee to the chest, then switching sides, releases the hip after a set of side-lying leg work. A gentle seated figure-four stretch, ankle crossed over the opposite knee, finishes easing the outer hip.
Going Deeper
This exercise usually works well as a core piece of the side-lying portion of a mat session, training the hip to move independently while the torso holds perfectly still, a skill that carries directly into everyday movements like stepping over an obstacle without the whole body compensating. A bigger swing looks more impressive, and it’s tempting to let the range grow past what the pelvis can stay still for. Keeping the swing within whatever range the hips can hold stacked builds hip control faster than chasing distance.
Someone new to this exercise generally finds a stable stacked-hip position within the first few sessions, then works toward a fuller swing range with the pelvis staying still over two to three weeks.
How to Know You’re Improving
- Hips that stay stacked and still through the full forward-and-back swing
- A swing range that grows while the pelvis stays quiet
- A controlled tempo through both the forward reach and the back sweep
- Equal control on both sides of the body
A pelvis that stays still through the whole swing is a better measure of progress than how far the leg reaches.
Muscles Worked
- Iliopsoas (the deep hip flexor, driving the leg forward and back through its full range)
- Gluteus Maximus (the largest glute muscle, driving the leg forward and back)
- Biceps Femoris (a muscle at the back of the thigh, controlling the backward sweep to its limit)
- Obliques (the waist muscles along the side of the torso, keeping the pelvis from rocking)
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, keeping the pelvis from rocking)
FAQ
Why does the pelvis have to stay so still during this exercise? Keeping the pelvis locked still is what isolates the work to the hip joint. A pelvis that moves with the leg turns a precise hip-control exercise into a much looser whole-body swing.
Is Side Kick — Front and Back a hip flexibility exercise or a strength exercise? Both. Swinging through a full range needs hip flexibility, while holding the pelvis still against that moving leg takes muscular endurance and coordination at the same time.
Is some hip or outer thigh fatigue after this exercise normal? Yes, fatigue through the hip and outer thigh after several sets on each side is expected. Sharp pain in the hip or lower back is different and worth a doctor or physical therapist’s opinion.
What changes in the Hand Behind Head version? Side Kick Front/Back — Hand Behind Head removes the top hand’s support on the mat, which takes away a stabilizing contact point and adds demand to the waist and hip to keep the torso still on its own.
How often should the side kick be practiced? Two to four sessions a week, training both sides evenly, suits most people well.
Related to Side Kick Front/Back — Reduced Range as the easier version with a smaller swing and Side Kick Front/Back — Hand Behind Head as the harder version with the top hand removed.