Side Kick · Front and Back
Mat Pilates how-to and muscles worked in 3D
Reach the upper leg forwards without rounding the back or rolling the pelvis.
Preparation
Lie on your side with the head on the lower arm and upper hand in front of the chest. Lift the selected upper leg to hip height.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your side with the head on the lower arm and upper hand in front of the chest. Lift the selected upper leg to hip height.
Breathing example: Breathe comfortably
2. Reach forwards
Reach the upper leg forwards without rounding the back or rolling the pelvis.
Breathing example: Inhale
3. Sweep backwards
Sweep the leg a little behind the body without arching the lower back. This version keeps the ankle long and omits extra forward pulses.
Breathing example: Exhale
4. Return to centre
Return the leg to align with the body while maintaining support through the lower side.
Breathing example: Inhale
Observation points
Sweep the leg a little behind the body without arching the lower back. This version keeps the ankle long and omits extra forward pulses.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Side Kick · Front and Back. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.