Trunk rocks forward and back with each kick
The lateral core cannot resist the leg swinging; hip stability fails.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pilates · Core
Side Kick Series
Coaching cues
- Lie on your side; body in a straight line; both hands behind the head or one hand down
- Lift the top leg to hip height; kick forward with a double pulse then swing back
- Pelvis stays completely still — the kick challenges lateral stability
- Control the swing back; do not let momentum take the leg
Common faults 2
Hip hikes on the kicking side
QL and lateral trunk assist the kick instead of the hip flexors working alone.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗