Kneeling Side Kicks on the Mat

Difficulty: Advanced
Equipment Needed: Mat (The mat shown in this video is the Contrology Folding Mat.)
Reps: 3 of each variation on each side
Warning: May not be ideal for some knee issues
Questions: Contact us here

So, I truly have a love-hate relationship ship with the Kneeling Side Kicks on the Pilates Mat. They are essential to strengthening parts of our body we tend to avoid. But, they are so hard that sometimes it’s all I can do to just to do the prep version of this exercise. But, the truth is, I have done this exercise every day for 60 days and it does get better. It’s incredibly strengthening and I hope we can all do it every day, even the prep! It’s important to know that you don’t need to do every variation. You may just do one or hold as if you are going to do the exercise.

During Bicycle, reach your thigh bone as far back as you reach forward.

After you have done both the Leg Pull and the Leg Pull Front you can simply slide one leg under you, turn your standing hand to face away from you, roll your shoulder onto your back and lift your top leg high. And, then lift it a little higher. Because we tend to not lift our leg high enough. Another important set up to pay attention to is that your standing leg hip is directly over your knee. It’s easy to stick your seat out, especially if you are tight in the front of your hip. It’s also easy for your hip to be too far to the side of your knee and your standing arm to far away. You want your hand under your shoulder and your hip over your knee.

Once, you are set up you can begin to do one or all of the SideKick series. First, reach the leg forward 2x and then back 2x, repeat 3 times. The “front, front” is really like a forward, a little bit back and then a forward kick. Then back, a little bit forward and then back. After you do your Front and back you can do circles in each direction and then add in the bicycle. Bicycle is the hardest version for me. If you adding this variation in then try to reach your thigh bone as far back as you reach it forward! Go in both directions three times. And then stand up on both knees and switch sides.

Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!