Vivien, Pilates Instructor, Prenatal Pilates Certified at Pilates Academy ArjanWritten by Vivien, Pilates Instructor, Prenatal Pilates Certified, Pilates Academy Arjan

The Side Kick Series on the Cadillac targets hip stability by challenging you to move one leg while keeping your pelvis level. You lie on your side with your body aligned along the frame, pushing through the footbar or straps to lift and lower the top leg in a controlled arc. Instructors at Pilates Academy Arjan emphasise form cues like neutral pelvis and even shoulder height to prevent compensation. This exercise strengthens the hip abductors and adductors while teaching you to maintain core engagement. Practice it in group classes where you receive individual feedback.

Pilates Academy Arjan in Al Barsha South Third offers full classical apparatus including the Cadillac. Classes run Monday to Friday from 7 AM to 10 PM and weekends from 9 AM to 5 PM. New clients begin with three classes for AED 300 including 5% VAT, booked via Glofox. With a maximum of five per class, you get attention to refine techniques like the Side Kick Series.

What is the Side Kick Series on Cadillac?

The Side Kick Series consists of three variations: front/back kicks, up/down kicks, and small circles. You position yourself sideways on the padded surface of the Cadillac, with your feet in the footbar or leg springs. The series isolates the hips, requiring you to initiate movement from the hip joint without shifting your torso or pelvis.

In classical Pilates order, it follows exercises that prepare the body for lateral work. This builds on foundational stability from earlier apparatus like the Reformer. At Arjan, instructors link it to the full classical Pilates order on apparatus, helping you understand its place in the sequence.

Focus on smooth transitions between kicks to develop control. Each repetition reinforces hip dissociation from the spine.

How do you set up correctly for Side Kicks?

Lie on your side with your back against the upright frame of the Cadillac. Align your shoulders, hips, and ankles in one straight line, head resting on your bottom arm. Place the ball of your top foot on the footbar or secure it in the spring if using leg springs.

Adjust the springs

Select one or two springs based on your strength; lighter for beginners. Ensure the carriage or spring tension allows full range without strain. Test by gently pressing to confirm smooth movement.

Need setup advice? Call the Arjan studio on +971 56 216 8166 or message us on WhatsApp.

Keep your bottom leg straight and engaged to anchor the pelvis. This setup, taught in Cadillac classes for new clients at Arjan, ensures safety and effectiveness.

What are the key form cues for hip stability?

Maintain a neutral pelvis by imagining a glass of water balanced on your top hip bone; do not let it tip. Press your bottom hip into the mat to counter any lift from the working leg. Breathe steadily, exhaling on the effort of the kick.

Keep shoulders stacked and collarbones wide; avoid hunching towards the ceiling. Engage your core by drawing your navel to spine without tilting the pelvis posteriorly. These cues prevent the common error of rocking the hips.

Shoulder and head alignment

Rest your head on your arm without straining the neck. Gaze forward to keep the spine neutral.

In Arjan classes capped at five, instructors spot these cues instantly for corrections.

How do front and back kicks build stability?

For front kicks, flex your top foot and swing the leg forward to hip height, then return past neutral. In back kicks, point the foot and extend behind without arching the low back. Perform 6 to 8 reps per side, moving slowly for control.

The cue is to initiate from the hip socket, not momentum. This strengthens gluteus medius for lateral stability. Link it to Reformer work like the Single Leg Circle for complementary hip control.

Feel the hip abductors fire evenly on both phases.

What makes up and down kicks effective?

Up and down kicks challenge adduction and abduction. Lift the leg 45 degrees up, then lower to hover above the bottom leg without touching. Keep the movement parallel to the floor for pure hip work.

Avoid rotating the pelvis by pressing the bottom waist into the mat. Do 5 to 6 reps, emphasising length over height. This variation targets the tensor fasciae latae and inner thighs.

Arjan instructors explain the anatomy, so you understand how these muscles stabilise your hips during daily activities.

How do small circles enhance the series?

Small circles add rotation: circle the leg forward, across, back, and around in a tight figure eight. Perform 3 to 5 circles each direction per side. The cue is minimal circle size to isolate the hip joint.

Counter the rotation with core and bottom leg engagement. This refines control after linear kicks. Progress by increasing circles only when form holds.

Practice supports overall apparatus flow, preparing for advanced Cadillac exercises.

Common questions

How often should you practise Side Kick Series?

Include it 2 to 3 times weekly in your routine, within classical order classes. Beginners build to full reps over sessions. Track improvements in hip control across classes, as outlined in Arjan progress guides.

What if your hips shift during kicks?

Pause and reset pelvis to neutral. Strengthen with preparatory mat work. Instructors adjust cues in small groups for quick fixes.

Can beginners do Side Kicks on Cadillac?

Yes, after introductory exercises. Start with fewer reps and lighter springs. Arjan new client packages ease you in safely.

Does it help with everyday movement?

It improves hip awareness for walking and stairs. Consistent practice enhances stability without strain.

How does it fit group classes at Arjan?

With max five participants, you receive form checks during Cadillac series. Fits after work schedules for nearby areas.