Side Kick Up/Down — Weighted: A Complete Guide
Quick Intro
Side Kick Up/Down — Weighted is a mat Pilates exercise performed lying on one side, lifting and lowering the top leg through the same vertical path as Side Kick — Up and Down, but with a small ankle weight added or the lowering phase deliberately slowed to increase the resistance. Adding load to both the lift and the controlled descent is what makes this harder than the standard version.
Equipment Needed
A small ankle weight is commonly used, though a deliberately slower, more resisted tempo on the lowering phase can substitute for it. A Yoga Mat is a reasonable optional layer for softening the contact points at the hip and shoulder.
Why It Matters
Repeated lifts against added resistance demand staying power, and controlling that extra load through both directions of the same vertical path takes sharper coordination than an unweighted lift. A smaller glute muscle at the side of the hip (gluteus medius) drives the leg upward against the added resistance, and the inner thigh muscles (adductors) control the leg’s descent under that same load. The waist muscles along the side of the torso (obliques) keep the torso from rocking as the extra weight moves, and a deep core muscle that wraps around the torso like a corset (transverse abdominis) keeps the pelvis stable through the heavier lift.
When to Do It
Side Kick Up/Down — Weighted works well in the side-lying leg-work portion of a Pilates mat session, usually attempted once the unweighted version already feels controlled through a full range. Two to three sessions a week is a reasonable pace for building toward this added resistance.
A current hip issue is worth discussing with a professional before adding this exercise, since extra resistance places a heavier, repeated load on the joint.
Getting Ready
Practicing the unweighted version for a few reps refreshes the vertical tracking pattern before resistance is added on top of it. A single slow rep with the ankle weight on, focused on control, previews the demand the full set will place on the hip.
Step-by-Step Instructions
1. The setup. Lie on one side with the bottom leg slightly bent, the top leg extended and aligned with the hip, an ankle weight in place if using one.
2. The lift. Raise the top leg upward against the added resistance, tracking a straight vertical path.
3. The lower. Lower the leg back down slowly, resisting the pull of gravity and the added weight the whole way.
4. The repeat. Complete the working set before switching to the other side.
How Many, How Often
Side Kick Up/Down — Weighted is dosed by reps, with each weighted lift-and-lower counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to the added resistance | 2 sets of 6 to 8 reps per side, with a lighter weight or a shorter range |
| Intermediate | The leg tracks straight through a full weighted range | 2 to 3 sets of 8 to 10 reps per side |
| Advanced | Comfortable with a heavier weight and full control | 3 sets of 10 to 12 reps per side |
The slow lowering phase staying controlled matters more here than how much weight gets used, since letting gravity and the added load speed up the descent skips the part of the rep this version is built to challenge.
Modifications and Variations
Two easier versions use no added load.
As an easier version, Side Kick — Up and Down performs the same lift and lower using bodyweight alone, without any added resistance.
As a further easier step beyond that, Side Kick Up/Down — Smaller Range shortens the lift, reducing the demand even further while the base pattern is still being learned.
Common Mistakes to Avoid
Letting the added weight speed up the lowering phase. Allowing gravity and the resistance to pull the leg down quickly defeats the purpose of adding load in the first place. A slow, controlled descent is where the benefit of this version comes from.
Choosing a weight heavy enough to break the vertical tracking. Adding more resistance than the hip can currently control, so the leg starts drifting forward or the pelvis starts rocking, trades training value for a bigger number. A lighter weight with clean tracking beats a heavier one with compensations.
Using the whole hip to heave the weighted leg upward. Rocking the pelvis or leaning back to help launch the extra load trades abductor work for momentum. A lift powered by the outer hip alone keeps this harder version doing its job.
After Your Set
Lying on the back and drawing one knee across the body, holding it gently in place, opens the outer hip after a set of resisted lifts. A standing calf and ankle shake-out finishes settling the leg that carried the added load.
Going Deeper
This exercise usually works well as a way to build strength on top of the control the unweighted version already trains, since adding resistance turns both the lift and the lower into strength work. The weight often gets increased before the vertical tracking and the slow lowering phase are both solid. Keeping the load at what can still be controlled cleanly, even if that means a lighter weight for longer, builds strength faster than chasing a heavier load with sloppy form.
Someone comfortable with the unweighted version typically manages a light-weight set within a few sessions, then works toward a heavier load with full control over two to three weeks.
How to Know You’re Improving
- A lowering phase that stays slow and resisted, never speeding up under load
- A leg that tracks a vertical path even with resistance added
- A pelvis that stays level, with no rocking to help lift the extra weight
- A working load that increases while the tracking and control both stay clean
A lowering phase that never speeds up under added resistance matters more than how heavy the weight gets.
Muscles Worked
- Gluteus Medius (a smaller glute muscle at the side of the hip, driving the leg upward against the added resistance)
- Adductors (the inner thigh muscles, controlling the leg’s descent under that same load)
- Obliques (the waist muscles along the side of the torso, keeping the torso from rocking as the extra weight moves)
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, keeping the pelvis stable through the heavier lift)
FAQ
Why add resistance when more reps are possible? Added resistance changes the exercise from endurance work into strength training, asking the same muscles to produce more force on every rep.
When is it time to add weight? When the unweighted version tracks a clean, fully vertical path for the whole working set, start adding light resistance.
Is some outer hip fatigue after this exercise normal? Yes, fatigue through the outer hip after several weighted reps per side is expected. A hip pain that stays fixed at one exact point, distinct from general working fatigue, is worth mentioning to a doctor or physical therapist.
Does a slower tempo work in place of an ankle weight? Yes, deliberately slowing the lowering phase is a reasonable substitute for added resistance if an ankle weight isn’t available, and it still builds strength through the descent.
How often should the weighted kick be practiced? Two to three times a week, once the unweighted version feels controlled, is enough repetition to build toward this added resistance.
Related to Side Kick — Up and Down as the easier version without added resistance, with Side Kick Up/Down — Smaller Range easier again.