Matwork Side Kicks: Form for Leg Alignment and Balance in Group Sessions
Written by Vivien, Pilates Instructor, Prenatal Pilates Certified, Pilates Academy Arjan
Matwork forms the foundation of classical Pilates, accessible on the mat without apparatus. Pilates Academy Arjan offers full classical apparatus including Reformer, Cadillac, Chair, Fuse Ladder and Matwork, unlike nearby reformer-only studios. Instructors teach the anatomy behind movements in small groups from Arjan, serving areas like Al Barsha South, Dubai Hills, Motor City, Dubai Sports City, JVC and JVT.
What is the setup for Matwork Side Kicks?
Lie on your side on the mat with your legs straight and together. Rest your head on your bottom arm or support it with your hand. Your hips and shoulders stack directly one above the other. Place your top hand on the mat in front of your chest for balance.
Engage your core by drawing your navel to your spine. Lengthen through both legs without gripping your glutes. In group sessions, watch how others position to match the alignment. This setup prevents the common error of rolling the hips forward or back.
Foot position details
Flex your feet so heels press together and toes point forward. As you lift the top leg, keep the foot flexed to activate the hip muscles evenly. Avoid pointing the toes, which shortens the leg line. Instructors emphasise this for balanced leg alignment.
How do you perform the forward and back kick?
Exhale to lift your top leg forward to hip height, keeping it straight and parallel to the floor. Inhale to return it to the starting position without letting it rest. Then exhale to kick it back, squeezing the glutes lightly while maintaining pelvic stability. Repeat 6 to 8 times per side.
Move slowly to feel the hip abductors and adductors work. Your bottom leg stays still and engaged. In small group classes, instructors walk around to adjust your form if hips shift. This builds balance by challenging your stabilisers.
Link this to Fuse Ladder Side Kicks for outer hip engagement, which adds resistance for progression.
Why keep the hips stacked during Side Kicks?
Stacked hips ensure the movement targets the correct muscles around the hip joint. If the top hip rolls back, the lower back overworks instead of the outer hip.
Struggling with hip alignment? Call the Arjan studio on +971 56 216 8166 or message us on WhatsApp.
Instructors explain how the pelvis acts as a stable base, much like in Cadillac Leg Springs alignment cues.Common stacking errors
New clients often let the top hip dip or lift. Cue your body by imagining a glass of water balanced on your top hip. Press the bottom hip into the mat gently. Practice this in mat classes to refine balance.
What breathing supports leg alignment?
Inhale to prepare and lengthen the leg, exhale on the kick to engage the core deeply. This rhythm stabilises the torso so your leg moves without torso sway. Avoid holding your breath, which tenses the upper body.
Refer to First Mat Class breathing basics for foundational patterns. In group sessions, synchronised breathing helps maintain collective focus and form.
Breath and movement coordination
Full exhale on forward kick powers the hip flexors. Inhale back prevents rushing. This pattern mirrors apparatus work, building awareness across sessions.
How does Side Kicks build balance in groups?
The unilateral nature challenges your stabilisers differently on each side. In capped classes of five, you get cues without distraction. Over weeks, uneven strength evens out, improving standing balance.
Compare to Chair Side Kick footwork for seated variations. Group dynamics encourage observation, refining your form through mirroring.
What are progression steps for alignment?
Start with small range, 30 to 45 cm lifts. Advance to full hip height once hips stay level. Add circles at the end for control. Always prioritise form over range.
Instructors at Arjan assess readiness in classes. New clients try three classes for AED 300 including 5% VAT via Glofox. Book Monday to Friday 7 AM to 10 PM, weekends 9 AM to 5 PM.
Common questions
What if my top leg shakes?
Shaking means fatigued stabilisers, common for beginners. Reduce range and slow tempo. Focus on core engagement first. It improves with consistent practice in small groups.
Can I modify for tight hips?
Bend the bottom knee slightly for support. Keep movements small until flexibility builds. Instructors offer options during sessions. Pair with mat stretches post class.
How often to practise Side Kicks?
Include in every mat session, 2 to 3 times weekly. Combine with apparatus for balance. Track progress by noting steadier hips over time.
Does it help everyday balance?
Yes, stronger hips translate to walking and stairs. Awareness carries over. Group classes reinforce through repetition.
Where in the mat sequence?
Side Kicks follow leg series warm up. Prepares for side lying work. Fits classical order taught at Arjan.
