# Side Lying Single Leg Kick - Canonical: https://fitwill.app/exercise/8753/side-lying-single-leg-kick/ - Media ID: 8753 - Primary muscle: Quads - Body part: Thighs - Equipment: Exercise Mat - Video: https://fitwill.app/videos/8753/side-lying-single-leg-kick.mp4 ## Description The Side Lying Single Leg Kick is a mat-based movement performed while resting on your side, propped up on your forearm with both legs extended and stacked. From there, the top leg lifts away from the bottom leg and kicks forward and up in a smooth arc before lowering back down with control. It looks simple, but the position itself does a lot of quiet work: your trunk has to stay stacked and steady while the leg moves independently beneath and above it. The main work comes from the front of the thigh and the hip flexors, which drive the top leg upward. At the same time, the deep core and obliques on your underside work hard to keep your ribs and pelvis from rolling backward or sagging toward the floor. The hip of the bottom leg and the outer hip muscles act as stabilizers, holding the lower body still as the top leg swings. This combination makes it a useful exercise for teaching leg movement without letting the torso cheat. This movement fits well into Pilates-style mat workouts, warm-ups for lower body training, and routines for people who spend long hours sitting. When the hip flexors are shortened from sitting all day, they often feel weak through their range, and slow, controlled work like this helps restore coordination between the hip and trunk. It is also a low-impact option for anyone who wants leg and hip work without loading the spine with weight. Setup matters more than most people expect. Because you are balancing on a narrow base of contact, small details decide whether the movement targets the right areas: how far your elbow is placed from your shoulder, whether your hips are stacked forward or rolled back, and how long you keep the waist lifted all change the feel of every rep. A mat underneath cushions the forearm, ankle, and the side of the bottom foot, which all bear pressure in this position. To execute it well, think of the leg as the only moving part. The kick should travel along a clear line in front of the body, driven from the hip, with the toes reaching rather than flopping. The return is just as important; lowering the leg slowly and resisting gravity on the way down is where much of the training effect lives. If the leg move causes your upper body to rock or your hips to open toward the ceiling, shorten the range until the trunk can stay quiet. Common sense points to keep it safe: move within a range where you can keep the pelvis neutral, avoid locking the knee at the top of the kick, and switch sides evenly so both hips get the same amount of work. If your supporting shoulder or neck becomes uncomfortable, come out of the position, reset, and rest the head on the supporting hand or lower the torso slightly before continuing. ## Instructions 1. Lay an exercise mat on the floor and lie on your right side with your legs extended and stacked, heels together. 2. Prop your upper body on your right forearm, elbow placed directly under the shoulder, and rest your left hand on the mat in front of your torso for balance. 3. Lift your waist slightly off the mat so there is a small space under your ribs, and draw your shoulder blades down away from your ears. 4. Brace your abdominals gently and stack your hips so both hip points face the same direction, neither rolled forward nor open toward the ceiling. 5. Exhale and kick your top leg forward and upward, sweeping it past the bottom leg in a controlled arc with the toes reaching long. 6. Pause briefly at the top of the kick, keeping the knee soft rather than locked. 7. Inhale and lower the top leg back down slowly until it rests lightly against or just above the bottom leg. 8. Complete your repetitions on one side, then roll over and repeat the same number of kicks on the left side. 9. Between sets, drop the knees slightly or come onto your back for a moment to release the supporting shoulder before resetting. 10. Keep breathing steady throughout; never hold your breath as the leg travels. ## Tips & Tricks - If your hips roll backward during the kick, imagine a wall in front of your toes and behind your heels; the pelvis should stay flat between them while only the leg moves. - A common mistake is letting the torso sink into the supporting shoulder, which shifts work away from the waist; press lightly through the forearm and keep length in the side of the body. - The top leg tends to swing with a loose, floppy foot; point the toes and reach through the heel of the foot to make the kick crisp and controlled. - Do not chase height. A kick that travels only a moderate distance with a still trunk trains the hip flexors better than a high swing that rolls the pelvis open. - If the supporting shoulder fatigues before the leg does, lower your torso so you rest your head on your extended bottom arm instead of propping on the forearm. - Keep a small bend in the kicking knee; snapping the knee straight at the top of each kick stresses the joint without adding benefit. - The bottom leg should stay glued in place; if it drifts forward, engage the outer hip of the lower body to pin it down. - Slow the lowering phase to a count of two or three; many people only control the kick up and let the leg drop, losing half the exercise. - If your balance feels shaky, widen the base by placing the top hand flat on the mat in front of you rather than letting it hover. ## Frequently Asked Questions ### What muscles does the Side Lying Single Leg Kick work? The kick is driven mainly by the quads and hip flexors of the top leg, especially the rectus femoris. The obliques and deep core stabilize the trunk, while the outer hip muscles hold the pelvis and bottom leg steady. ### Is the Side Lying Single Leg Kick suitable for beginners? Yes, it requires no equipment beyond a mat and no load on the spine. Beginners should use a shorter kick range and focus entirely on keeping the hips stacked and the waist lifted. ### Why do my hips roll back when I kick my leg forward? This usually happens because the kick is too big or the core is not braced. Reduce the height and forward reach of the kick and think about keeping both hip bones facing the same direction throughout the rep. ### How many reps of the Side Lying Single Leg Kick should I do? Start with 8 to 12 controlled kicks per side and build to 15 or 20 as your control improves. Since the exercise is bodyweight only, quality of movement matters far more than the number of reps. ### Can I do this exercise if my shoulder bothers me when propped on my forearm? You can lower your torso and rest your head on your extended bottom arm, which reduces the load on the supporting shoulder. If discomfort continues, avoid the position and choose a supine leg raise variation instead. ### What can I substitute for the Side Lying Single Leg Kick? A side-lying leg lift targets a similar area from the same position, while a lying straight leg raise works the hip flexors and quads from your back. Both keep the spine unloaded like this movement does. ### Should the top leg stay straight during the kick? Keep it essentially straight but with a soft knee rather than locked. A hard lock-out at the top of the kick puts unnecessary stress on the knee joint without improving muscle work. ### Why is my bottom leg lifting or drifting during the movement? The bottom leg is meant to stay anchored, so drifting usually means the outer hip of the lower body needs more attention. Squeeze the legs lightly together before starting and keep gentle tension in the bottom leg for every rep. ### How does this exercise help if I sit at a desk all day? Long sitting keeps the hip flexors in a shortened position, and slow controlled hip flexion work helps maintain their active range. The trunk-stabilizing demand also teaches your waist to stay organized while the hips move.