Mat Pilates: Side Leg Lift

Mat Repertoire

Side Kick Series:

Single Side Leg Lift

Alternate Names

Abduction

Derived From

Classical Mat Work: The Side Kick

Primary Element

Mobility

Why for Primary?

To develop and improve mobility at the hip joint.

Secondary Element

Stability

Why for Secondary?

To create, develop and connect with the pelvis stabilisation muscles such as gluteus medius and the deep core transversus abdominis whilst working in hip abduction.

Tertiary Element

Strength

Why Tertiary?

To develop and improve hip abductor strength, namely the gluteus medius and minimus as the leg is lifting upwards.

Repetitions

8-10 each side

Plane of Motion

Frontal

Targeted Muscles

To create, develop and connect with the pelvis stabilisation muscles the focus is gluteus medius and gluteus minimus and the deep abdominal muscles transversus abdominis.

To strengthen gluteal muscles in abduction the focus is gluteus medius and gluteus minimus.

Warnings

This exercise may be unsuitable for clients with some hip, knee or ankle issues or if the client is unable to work through a pain free range of motion. 

Execution

Lie on one side on the Mat leaning on the forearm of the lower arm. Engage the underside oblique abdominal muscles and shoulder stabilisers to support the torso. Rest the top leg on the underside leg, both legs extended, slightly forward of the torso and softly externally rotated and plantar flexed.

Exhale to reach top leg up above hip height plantar flexing the foot and maintaining stability through the pelvis, inhale to dorsiflex the foot and lower the leg back to the underside leg.

Observations

Do a body scan of the client taking note of the following points

  • Pelvis
    • Are the hip bones even vertically or is the client leaning their top hip bone back?
    • Is the client neutral with their pelvis, with a gap underneath the underside waist? Use a rolled-up hand towel or foam to assist with the lift of the underside waist. The movement should come from the gluteals/side of the hip working not from the underside waist dropping down to achieve the lift of the top leg
  • Legs
    • Is the top leg knee locked? You’re looking for a soft and straight knee, not dropping inwards and not locked. Have the client reach the knee up slightly to connect more into gluteal stability muscles
    • Is the client able to keep the top leg at hip height or higher? Keep the leg lifted to avoid engaging the hip adductor muscles
  • Feet
    • Are the insides of the foot lifting or leaning outward? (supinated) 
    • Are the insides of the foot rolling inward? (pronated)

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • The aim is to keep the pelvis and torso still whilst the leg is moving
  • Say the client’s name when you’re about to interact with them
  • Bias the pelvis towards a slight posterior tilt in order that you can achieve neutral whilst moving 

 

Visual

  • Imagine standing on one leg and drawing the other leg out to the side without leaning with the torso
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Press from the outer hips or gluteals and try to feel the resistance on the return phase also rather than letting the leg drop back down. Use a looped resistance band to assist with connecting into the feeling (looped around outside of ankles)

Modifications and Variations

Regress the exercise by

  • Reducing the range of motion and pace, by bending the underside leg to create more assistance with stability or keeping the legs parallel as opposed to externally rotated 
  • Placing a Pilates ball or yoga block on the Mat and lifting up from a higher position than the underside leg

 

Progress the exercise by

Series and Transitions

This exercise is part of the Side Kick series which includes a range of other exercises in the fundamental and progressive repertoire. The Side Kick series can also be found in the Reformer and Cadillac repertoire.

Inspired Academy follows the below order to focus on stability, before adding mobility and strength.

Fundamental repertoire