Exercise guide
Side Lying Single Leg Kick
- Beginner
- Isolation
- Rep-based
- Lower legs
- Waist
This Pilates-inspired isolation exercise improves hip mobility and lateral stability while strengthening the obliques, glutes, and quadriceps. It challenges the core to maintain a perfectly still torso while the leg moves through a dynamic range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your side with your legs extended straight, angled slightly in front of your hips to create a shallow 'banana' shape for stability.
- Prop your head up with your bottom hand or rest your head on your extended bottom arm.
- Place your top hand on the floor in front of your chest for balance and stack your hips vertically.
- Engage your core to create a small space between your waist and the floor, ensuring your spine is neutrally aligned.
How to do it
- Lift your top leg to hip height, keeping it parallel to the floor and your foot flexed.
- Inhale and kick the top leg forward as far as possible without rounding your back, using a controlled double-pulse motion.
- Exhale and sweep the leg back behind your hip line, pointing your toes and squeezing your glutes while keeping your torso perfectly still.
- Perform all reps on one side before switching, maintaining a steady, rhythmic tempo.
Form checklist
- Keep the hips stacked vertically; do not let the top hip roll forward or backward during the kick.
- Maintain a 'quiet' upper body—the torso should not rock or sway as the leg moves.
- Keep the moving leg at hip height throughout the entire forward and backward sweep.
- Engage the obliques to prevent the lower back from arching when the leg moves behind the body.
Pro tips
- Focus on 'reaching' the leg away from the hip socket to create length and maximize muscle engagement.
- Press the bottom leg firmly into the floor to act as an anchor, which increases stability and core recruitment.
- Visualize your torso being set in concrete; only the hip joint should be mobile.
Make it harder
- Place your top hand behind your head instead of on the floor to significantly increase the balance challenge.
- Add a small resistance band around your ankles to increase the load on the glutes and hip abductors.
Frequently asked
- What muscles does the side lying single leg kick work?
- The side lying single leg kick primarily targets the glutes and hip flexors, and also works the hamstrings as secondary muscles.
- What equipment do you need for the side lying single leg kick?
- The side lying single leg kick requires no equipment — just your body weight.
- Is the side lying single leg kick good for beginners?
- Yes. The side lying single leg kick is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Bodyweight SwingIntermediate · glutes, hamstrings, and hip flexors
- Deep Squat Reach Forward Reach UpBeginner · glutes, hip flexors, and quadriceps
- Double Knee Side ThrustIntermediate · glutes, hip flexors, and quadriceps