Side Kick
Plane of Motion
Coronal & Sagittal
Spring Setting
Medium
Medium or Heavy Long Leg Springs
Mid-Pole Hooks
Muscle Focus
Hip Abductors
Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae
Keeps the leg at the height of the hip and resists gravity.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Recieve a stretch as the top leg reaches forward.
Press the top leg back.
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Turn the top leg out as it reaches forward.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Kicks the top leg forward.
Stretches as the top leg reaches back.
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group, Quadratus Lumborum, Iliopsoas
Stabilize the trunk in sidelying position.
Create lumbo-pelvic and trunk stabilization against the unilateral movement of the leg.
Other Muscles at Play
Scapular depressors keep the shoulders down away from the ears.
Hip adductors assist to keep the leg height and alignment controlled.
Knee extensors keep the legs straight.
Ankle everters work to keep the pinky toe anchored and the heel lifted.
Objectives
Strengthens the hip abductors, flexors, extensors and external rotators for powerful, well-supported lower-body mechanics.
Stabilizes the lumbo-pelvic region through coordinated engagement of the abdominals and pelvic floor.
Supports a steady, organized torso with activation of the obliques and erector spinae to prevent spinal rotation and maintain alignment.
Trains consistent stabilization of the torso and scapula as the legs move.
Mobilizes the hips through a smooth, controlled lift-and-lower action that encourages clear, spacious movement.
Focus on breathing to synchronize the movement.