Mat Pilates: Single Side Kick

Mat Repertoire

Side Kick Series:

Single Side Kick

Alternate Names

Side Kick, Front/Back

Derived From

Classical Mat Work: The Side Kick

Primary Element

Stability

Why for Primary?

To create, develop and connect with the pelvis stabilisation muscles such as gluteus medius and minimus and the deep core transversus abdominis to create pelvis stability and practice hip disassociation.

Secondary Element

Strength

Why for Secondary?

To develop and improve gluteal and leg muscle strength, particularly in the gluteals and hamstrings of the working leg when going back into hip extension.

Tertiary Element

Mobility

Why Tertiary?

The hip and ankle joints are all working here, although not always through their full range of motion.

Repetitions

8-10 each direction, each side

Plane of Motion

Sagittal

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.

Hip extensors – muscles which open or lengthen the front of the hip and move the leg backwards. 

Primary hip extensors include:

  • Gluteus maximus
  • Posterior head of the adductor magnus
  • Hamstrings

Warnings

This exercise may be difficult for clients with tight hip flexor muscles, as it may be uncomfortable to sweep the leg forward into deep hip flexion. Try to not bring the leg too far forward and keep the leg up at hip height or higher. Watch for arching of the back when the leg extends backwards, the movement needs to come from the gluteals with the leg moving back whilst keeping the pelvis and torso still. 

It may also be unsuitable for clients with some hip, knee or ankle issues, or who are unable to move in a pain free range of motion. 

Execution

Lie on one side on the Mat leaning on the elbow of the lower arm with the hands behind the head. Engage the underside oblique abdominal muscles and shoulder stabilisers to support the torso. Lift the top leg up to hip height or higher and straighten the leg, engaging the hip abductors.

Double exhale to swing the leg as far forward as possible dorsi flexing the foot and pulsing twice when reaching the end range. Inhale swing the leg back as far as possible plantar flexing the foot and elongating the leg, whilst keeping the pelvis still.

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 arching their back to achieve the hip extension movement, or are they able to stay within a range of motion pressing back that enables the pelvis to stay still?
    • 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
  • 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

  • Aim to keep the hip, knee and foot of the top leg on the same horizontal line or higher
  • Try to minimise rocking the torso back and forwards
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the swinging motion of a pendulum, flipped to the side
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Keep the rib cage connected and avoid thrusting the rib cage forward as the leg moves back

Modifications and Variations

Regress the exercise by

  • Reducing repetitions and/or pace
  • Reducing the range of motion so the client can focus on pelvis stability without the hip flexors taking over. Create more of a pulse movement from the extended leg position halfway to avoid going into deep hip flexion

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