Play Kicks

Leg Kicks is a classic Pilates exercise that strengthens the core , hips , thighs and glutes . This exercise helps improve pelvic stability and hip mobility while building muscle control and balance. Leg Kicks can be performed by both beginners and more advanced practitioners, as it provides a thorough workout of the lower and lateral muscle groups.

Correct Form and Technique

Follow these steps to perform Leg Kicks correctly:

  • Start by lying on your side with your legs extended, your body in a straight line and your head supported by your hand while the other hand is placed in front of your body for support.
  • Engage your core and lift the top leg slightly off the bottom while keeping the pelvis stable.
  • Kick the top leg forward in a controlled motion, then slowly bring the leg back back without changing your body position.
  • Focus on keeping the body stable and avoid rocking back and forth.

Watch the video below for a visual guide to Leg Kicks:

Common Errors

To get the most out of Leg Kicks, avoid these common mistakes:

  • Movement of the upper body : Keep the upper body stable and avoid twisting or rolling. Focus on control in the hips and legs.
  • Too fast kick : Perform the movement slowly and controlled. Quick kicks can reduce impact and increase the risk of injury.
  • Too much sway in the back : Make sure the back remains neutral and the core is engaged to protect the lower back.

Modifications and Variations

Leg Kicks can be adjusted to different levels:

  • For beginners : Keep the leg at a lower height for more control and focus on maintaining a stable core.
  • Advanced Variation : Try adding a pulse movement where you pulse the leg forward twice before bringing it back to increase the intensity and stability challenge.

Repetitions and Sets

Leg Kicks can be performed as part of a core and hip routine:

  • Recommendation for beginners: 1-2 sets of 10 repetitions per leg.
  • For more advanced: 2-3 sets of 15-20 repetitions per leg to further challenge stability and strength.

Breathing tips

Breathing is important for stability and control in Leg Kicks:

  • Breathe in as you kick the leg forward.
  • Exhale as you bring the leg back backward. Keep your breathing calm and controlled throughout the exercise.

Visual Angles and Perspectives

To master Leg Kicks, it can be helpful to view the exercise from different angles:

  • From the side : This angle shows the leg's path of movement and helps you to ensure that the back remains stable and does not sway.
  • From the front : This perspective shows whether the hips remain stable and do not roll forward or backward during the movement.
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