How many reps of the kneeling side kick should you do when you are new to the exercise?

Begin with 2 sets of 6 controlled sweeps on each side, taking a full breath cycle per rep so the pace stays slow. Add a third set once the hips stay level and the supporting shoulder stays stable for the whole set, then build toward 10 to 12 reps a side before adding speed or range.

How do you make the kneeling side kick easier or harder?

To make it easier, keep the sweeping leg closer to the floor and shorten how far it travels forward and back. To make it harder, lift the leg slightly above hip height, slow the tempo further, or hold a two-count pause at full extension behind you before switching sides.

What is the kneeling side kick good for, and who should avoid it?

It bridges mat-based hip work and standing single-leg balance, building the lateral hip and deep trunk stability that carries over to walking and single-leg sports. It is not a good fit for anyone with wrist pain under load or an acute knee issue, since it puts sustained weight through both the supporting wrist and the kneeling knee.

Intermediate

Kneeling Side Kick

Take the side-kick series off the floor and the stability cost skyrockets. Balancing on one knee and one hand, the obliques and lateral hip must fight gravity in every plane while the free leg swings. It is an excellent bridge from mat side work toward full standing single-leg control, and it exposes any weakness in the deep trunk stabilizers.

Equipment: Body Weight
Body part: Abs, Glutes
Type: Balance, Pilates, Strength
Browse by muscle: Gluteus Medius
Browse by movement: Hip Abduction

How to do it

1
Kneel, then place one hand directly under the shoulder and extend the top leg straight out to the side at hip height.
2
Lengthen from the supporting knee to the crown of the head so the body forms one long line.
3
Inhale and sweep the top leg forward with control.
4
Exhale and reach the leg back into extension without letting the hips drop.
5
Keep the supporting shoulder packed and the waist lifted throughout.
6
Complete the reps, then set up on the other side.

Tips

Press the floor away through the supporting hand to keep the shoulder stable and the side long.
Do not sag into the down side; think of lifting the underside waist toward the ceiling.
Move the leg only as far as you can control without twisting the pelvis.

Variations

Common mistakes

The supporting knee creeps forward of the hip crease instead of staying stacked directly under it, tipping the whole base of support.
Locking the supporting elbow lets the shoulder blade wing away from the ribs, so the joint ends up bearing weight with no muscle actively stabilizing it.
As the reps add up, the swinging leg picks up speed and momentum carries the body forward instead of the hip doing the work.
The head drops to look at the floor as fatigue sets in, rounding the upper back and breaking the long line the setup calls for.
The supporting hand is set too close to the kneeling knee, shrinking the base so the hips wobble before the working leg even lifts.

Frequently asked

How many reps of the kneeling side kick should you do when you are new to the exercise?: Begin with 2 sets of 6 controlled sweeps on each side, taking a full breath cycle per rep so the pace stays slow. Add a third set once the hips stay level and the supporting shoulder stays stable for the whole set, then build toward 10 to 12 reps a side before adding speed or range.
How do you make the kneeling side kick easier or harder?: To make it easier, keep the sweeping leg closer to the floor and shorten how far it travels forward and back. To make it harder, lift the leg slightly above hip height, slow the tempo further, or hold a two-count pause at full extension behind you before switching sides.
What is the kneeling side kick good for, and who should avoid it?: It bridges mat-based hip work and standing single-leg balance, building the lateral hip and deep trunk stability that carries over to walking and single-leg sports. It is not a good fit for anyone with wrist pain under load or an acute knee issue, since it puts sustained weight through both the supporting wrist and the kneeling knee.

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