Side Kick — Up and Down: A Complete Guide
Quick Intro
Side Kick — Up and Down is a mat Pilates exercise performed lying on the side with the body in one straight line, raising the top leg as high as possible in a strict vertical path with two small pulses at the top, then lowering it slowly past the bottom leg while resisting the descent. The leg travels straight up and down in the same plane the whole time, which keeps the work in the outer hip and not the front of the hip.
Equipment Needed
No equipment is required. A Yoga Mat underneath is an optional comfort choice for cushioning the hip and shoulder against a hard floor.
Why It Matters
Repeated lifts against gravity take staying power in the outer hip, and a full range on both the lift and the slow lower asks for hip mobility. A smaller glute muscle at the side of the hip (gluteus medius) drives the leg upward on every lift, and the inner thigh muscles (adductors) resist and control the leg through the slow lower. The waist muscles along the side of the torso (obliques) keep the torso from rocking as the leg moves, and a deep core muscle that wraps around the torso like a corset (transverse abdominis) keeps the pelvis stacked and still throughout.
When to Do It
Side Kick — Up and Down works well in the side-lying portion of a Pilates mat session, usually grouped with the other side-lying leg work. Two to three sessions a week is a reasonable pace for building this hip control.
There’s no specific medical caution unique to this exercise, though anyone managing a current hip issue should get individual guidance before adding repeated resisted hip movement.
Getting Ready
Lying on the side with the body stacked in a straight line for a few breaths previews the alignment the whole exercise depends on. A few small, slow lifts of the top leg confirm the hip can move without the pelvis rolling along with it.
Step-by-Step Instructions
1. The setup. Lie on the side, body in one straight line, head resting on the bottom arm or a supporting hand.
2. The lift. Raise the top leg as high as possible in a strict vertical line, adding two small pulses at the top.
3. The lower. Slowly lower the leg past the bottom leg, resisting gravity the whole way down.
4. The reset. Return to the starting position with control and repeat for the working set before switching sides.
How Many, How Often
Side Kick — Up and Down is dosed by reps, with each lift-and-lower counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to keeping the pelvis still through the lift | 2 sets of 6 to 8 reps per side, with a smaller range |
| Intermediate | The leg travels in a strict vertical line | 2 to 3 sets of 8 to 10 reps per side |
| Advanced | Comfortable with a full range and a controlled lower | 3 sets of 10 to 12 reps per side |
The leg staying in one strict vertical plane matters more here than how high it lifts, since letting the leg drift forward reduces the demand on the outer hip the exercise is meant to target.
Modifications and Variations
As an easier version, Side Kick Up/Down — Smaller Range shortens the lift so the leg travels through less of the full vertical path, reducing the demand while the pelvis-stability pattern is still being learned.
As a harder version, Side Kick Up/Down — Weighted adds resistance to the working leg, asking the same muscles to produce more force through the same vertical path.
Common Mistakes to Avoid
Letting the leg drift forward of the body. Allowing the top leg to angle toward the front of the torso instead of staying in a strict vertical line shifts the work away from the outer hip and toward the hip flexor. Keeping the leg directly in line with the torso throughout the lift keeps the work in the outer hip.
Dropping the leg quickly on the way down. Letting gravity take over during the lower skips the resisted, controlled descent this exercise is built around. Lowering with the same intentional control used to lift is what makes the descent count.
Letting the top hip roll backward or forward off a stacked line. Allowing the pelvis to rock along with the leg, rather than staying stacked directly over the bottom hip, borrows range from the pelvis that should be coming from the hip joint alone. A pelvis that stays still is the clearest sign the hip is doing the isolated work it’s meant to.
After Your Set
Lying on the back and hugging one knee into the chest at a time stretches the outer hip and glute after a set of repeated lifts. A standing or kneeling hip flexor stretch on the working side eases out any tightness that built up at the front of the hip.
Going Deeper
This exercise usually works well as a direct test of how cleanly the outer hip can move in isolation, since keeping the pelvis still while the leg travels a full vertical range asks for clear separation between the hip joint and the rest of the body. Letting the leg drift slightly forward makes the lift feel easier, so it’s tempting to trade the strict vertical line for a bit more apparent height. Keeping the leg directly in plane, even if that means a smaller range at first, builds strength faster than chasing height with a forward drift.
Someone new to this exercise generally keeps the pelvis still through a moderate range within a few sessions, then works toward a fuller range with the same control over two to three weeks.
How to Know You’re Improving
- A leg that travels in one strict vertical line without drifting forward
- A lower that stays as controlled and resisted as the lift itself
- A pelvis that stays stacked and still throughout each rep
- A working range that grows while the leg’s path stays consistent
A leg that moves in one clean vertical line matters more than how high it lifts.
Muscles Worked
- Gluteus Medius (a smaller glute muscle at the side of the hip, driving the leg upward on every lift)
- Adductors (the inner thigh muscles, resisting and controlling the leg through the slow lower)
- Obliques (the waist muscles along the side of the torso, keeping the torso from rocking as the leg moves)
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, keeping the pelvis stacked and still throughout)
FAQ
Why does the exercise say to avoid letting the leg drift forward? Drifting forward shifts the work from the outer hip, which is meant to drive the lift, toward the front of the hip. Keeping the leg in a strict vertical line is what keeps the outer hip doing the intended work.
Is it normal for one side to feel noticeably stronger than the other? Yes, a difference in strength or control between the two hips is common. Training both sides with equal attention tends to narrow that gap gradually over time.
Is some outer hip fatigue after this exercise normal? Yes, fatigue through the outer hip and glute after several reps is expected. Sharp pain anywhere in the hip joint is a different matter, one worth easing off for and raising with a doctor or physical therapist if it continues.
Is a smaller range acceptable if the full vertical lift feels like too much? Yes, a smaller range is a reasonable way to build the pattern before reaching for the full lift, and Side Kick Up/Down — Smaller Range is built around that shorter lift.
How often should the up-and-down kick be practiced? Two to three times a week, as part of the side-lying portion of a broader mat session, suits most people building this hip control.
Related to Side Kick Up/Down — Smaller Range as the easier version with a shorter lift and Side Kick Up/Down — Weighted as the harder version with added resistance.