How many reps of the side-lying front and back kick should a beginner do?

Eight to ten kicks per side, meaning eight to ten full forward-and-back cycles, is a typical starting set. Progress by reaching the leg longer out of the hip socket rather than swinging it higher, since range should come from control, not momentum.

How do you make the side-lying front and back kick easier or harder?

To make it easier, bend the bottom knee for a wider, more stable base while you learn the hip-stacking position. To make it harder, add a light ankle weight, or slow the tempo so each forward and back reach takes several seconds to complete.

What is the side-lying front and back kick for, and when is it not the right choice?

It is the anchor of the classical side-kick series, training the glute medius and obliques to stabilize the pelvis against limb motion, and it is gentle on the joints. It is a poor choice with a current hip flexor strain or lower-back pain that flares with hip extension, since swinging the leg behind the body loads both directly.

Beginner

Side-Lying Front and Back Kick

This is the anchor of the classical side-kick series and a superb drill for hip control. Swinging the leg through flexion and extension while holding the trunk perfectly still teaches the glute medius and obliques to stabilize the pelvis against limb motion. It is gentle on the joints and a smart primer before heavier single-leg work.

Equipment: Body Weight
Body part: Glutes
Type: Functional, Pilates, Strength
Browse by muscle: Gluteus Medius, Gluteus Maximus

How to do it

1
Lie on one side in a straight line, propping the head on the bottom hand or resting it on the extended arm.
2
Bring both legs slightly forward of the hips and stack them, then lift the top leg to hip height and turn it out slightly.
3
Inhale and sweep the top leg forward with a small double pulse, keeping the trunk still.
4
Exhale and reach the leg back behind the body without arching the low back or rocking the pelvis.
5
Move only at the hip joint, keeping the waist lifted off the floor throughout.
6
Complete the reps, then roll over and repeat on the other side.

Tips

Keep the top hip stacked directly over the bottom hip; do not let the pelvis roll backward as the leg goes forward.
Reach the leg long out of the hip socket rather than lifting it higher on each swing.
Brace the obliques so the ribcage and waist stay quiet while the leg moves.

Variations

Common mistakes

The low back arches as the leg swings behind the body, letting the lumbar spine extend instead of the hip alone driving the kick back.
Letting the top leg drop below hip height between swings means it has to be re-lifted each time instead of traveling on one level path.
The head and neck strain up off the supporting arm to check the leg's position, adding tension to what is supposed to stay relaxed and long.
Once the double pulse forward turns into one long continuous push, the two-tap rhythm the drill is built around disappears.
The bottom leg goes slack and slides out of line during the set, losing the stacked base the whole body is supposed to hold steady on.

Frequently asked

How many reps of the side-lying front and back kick should a beginner do?: Eight to ten kicks per side, meaning eight to ten full forward-and-back cycles, is a typical starting set. Progress by reaching the leg longer out of the hip socket rather than swinging it higher, since range should come from control, not momentum.
How do you make the side-lying front and back kick easier or harder?: To make it easier, bend the bottom knee for a wider, more stable base while you learn the hip-stacking position. To make it harder, add a light ankle weight, or slow the tempo so each forward and back reach takes several seconds to complete.
What is the side-lying front and back kick for, and when is it not the right choice?: It is the anchor of the classical side-kick series, training the glute medius and obliques to stabilize the pelvis against limb motion, and it is gentle on the joints. It is a poor choice with a current hip flexor strain or lower-back pain that flares with hip extension, since swinging the leg behind the body loads both directly.

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