Movement · Sideline Series
Side Kick — Forward
The Work · Move 14 of 19 · 8–10 each side
Why this one
The forward kick trains the hip and oblique control that keeps you steady on one leg — with the mat supporting you so you can focus on precision.
How to do it
Lie on your side, body in a long line aligned to the front edge of the mat, head resting on your lower arm. Lift the top leg to hip height and reach it straight forward with the toes pointed; flex the foot as it comes back to meet the other leg. Keep your torso completely still throughout.
Keep in mind
Move from the hip, not the back — the torso stays quiet. Lift the underside of the waist to keep the core active.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →