The Pilates side lying series is a sequence of classical matwork exercises performed on your side that trains the hip abductors, hip flexors, inner thighs and lateral core — all while keeping the spine long and the Powerhouse engaged. It is one of the most effective sections of a mat Pilates class for building hip and glute strength.
If there is one section of a Pilates matwork class that consistently surprises students — both in how deceptively challenging it is and how quickly it produces results — it is the side lying series.
On the surface, lying on your side and lifting your leg looks straightforward. In practice, the side lying series demands precise pelvic stability, active spinal lengthening and muscular coordination that even experienced movers find genuinely challenging.
This guide covers every exercise in the classical series, the muscles they work, how to set up correctly, common faults and corrections, and the full benefits for hip health, core stability and body awareness.
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What is the Pilates side lying series?
The side lying series is a group of classical Pilates matwork exercises performed in a side-lying position. Developed as part of Joseph Pilates’ original mat repertoire, the series uses bodyweight and precise control to train the hip musculature, lateral trunk stabilisers and deep abdominal connection — all simultaneously.
Unlike many hip strengthening exercises that isolate a single muscle in a single plane, the side lying series is integrative. The legs move through multiple planes of motion while the spine stays neutral and the Powerhouse stays engaged. That combination is what makes it so effective.
The series is part of the classical Level 1 Pilates Matwork curriculum and is covered in full in the Zama Institute Level 1 Pilates Matwork Teacher Training.
How to set up the side lying position correctly
Every exercise in the series depends on establishing the correct side-lying position first. This is where most faults begin — and where teachers can make the biggest difference.
The starting position
Lie on your side with your body in one long line from head to heel. Your bottom arm extends long underneath your head, your ear resting on your upper arm. Your top hand presses lightly into the mat in front of your chest for light balance support — it is a fingertip prop, not a weight-bearing crutch.
Both legs extend slightly forward of the torso — approximately 15 to 20 degrees. This is intentional, not a mistake. The slight forward angle of the legs brings the pelvis into a neutral position, allowing the lumbar spine to maintain its natural curve.
Key alignment checks
- Hips stacked — the top hip sits directly above the bottom hip, no rolling forward or backward
- Waist lifted — there should be a small gap between your lower waist and the mat
- Spine long — lengthen through the crown of the head and through the heels simultaneously
- Powerhouse engaged — lower abdominals drawn gently in and up, not gripped
- Feet softly pointed — a long, lengthened line through the legs unless otherwise specified
Teaching cue
Place your hand lightly on the student’s top hip and ask them to keep the hip heavy into your hand as the leg moves. This proprioceptive feedback quickly corrects the tendency to hike the hip upward during lifts.
Every exercise in the Pilates side lying series
Exercise 01
Leg Lifts — Side Kick Front & Back
This is typically the first exercise in the series and the one that establishes the central challenge: moving the leg freely while the pelvis stays completely still.
How to perform it: From the side-lying position, lift the top leg to hip height. Inhale to swing the leg forward with a small double pulse at the end of range, then exhale to sweep it back behind the hip with a controlled reach. The pelvis must remain immovable throughout.
Muscles working:
- Hip flexors (iliopsoas) on the forward swing
- Gluteus maximus and hamstrings on the back sweep
- Gluteus medius and obliques for stabilisation
- Deep abdominals to prevent pelvic rotation
Common fault: The pelvis rocks front and back in time with the leg. Cue: “Imagine your pelvis is bolted to a wall behind you — the leg swings freely, the pelvis is immovable.”
Exercise 02
Leg Circles
Leg circles build on the hip control established in the front/back kick by adding rotation and a circular pathway that challenges the joint from all angles.
How to perform it: With the top leg at hip height, draw small circles in the air — forward, up, back, down. Keep the circles compact to begin, no larger than a dinner plate. The initiation comes from the hip joint, not the knee. Complete a set in each direction before switching sides.
Muscles working:
- All planes of hip musculature — flexors, extensors, abductors and adductors in sequence
- Hip external and internal rotators
- Deep lateral stabilisers of the trunk
Progression: Once small circles are controlled and the pelvis stays completely still, progressively increase the circle size. Larger circles demand more eccentric control at the extremes of range.
Exercise 03
Inner Thigh Lifts
This exercise shifts the focus from the outer hip to the hip adductors — the inner thigh muscles that are frequently underdeveloped relative to the abductors. It also introduces a new challenge: the top leg stays still as a reference point while the bottom leg does the work.
How to perform it: Bend the top knee and place the top foot flat on the mat in front of the bottom leg, creating a triangle of space. The bottom leg extends long with the foot pointed. Exhale to lift the bottom leg toward the top thigh, inhale to lower with control. The movement is small — a few inches — but highly precise.
Muscles working:
- Hip adductors (adductor longus, adductor magnus, gracilis)
- Lower fibres of gluteus medius
- Medial quadriceps
Teaching note: Students often substitute using the hip flexors and rotating the leg externally. Cue them to keep the knee facing forward and the inner seam of the leg pointing toward the ceiling.
Exercise 04
The Bicycle
The bicycle adds a sequential bending and extending action, combining hip flexion, knee flexion and hip extension into one continuous movement. It is the most complex exercise in the series and requires the Powerhouse to be working hard throughout.
How to perform it: From hip height with the top leg long, draw the knee toward the chest, extend the leg forward, sweep it back (knee still bent), then extend the leg long behind the hip before lifting back to the start — tracing the pedalling action of a bicycle. After a set, reverse the direction.
Muscles working:
- Hip flexors concentrically on the forward draw
- Gluteus maximus and hamstrings concentrically on the back sweep
- Quadriceps on the extension phases
- Deep abdominals and obliques throughout, to prevent pelvic rotation
Exercise 05
Grand Battement
The grand battement closes the series with a full-range sweeping kick that tests all the control established in the previous exercises. Where earlier exercises used modest range of motion, the grand battement asks for maximum range — while maintaining everything built to this point.
How to perform it: With the top leg long at hip height, inhale and kick the leg powerfully upward as high as it will go while the pelvis and spine stay completely still. Exhale to lower with control, resisting gravity on the way down. The quality of the lowering phase matters as much as the lift.
Muscles working:
- Gluteus medius and hip abductors concentrically on the lift
- Hip abductors eccentrically on the controlled descent
- Lateral core stabilisers working maximally to prevent pelvic tilt
Common fault: The bottom waist collapses to the mat as the leg rises. Cue: “Keep the waist lifted away from the mat as the leg goes up — there is no prize for height if the pelvis tilts to get it.”
Benefits of the Pilates side lying series
Hip abductor strength
The gluteus medius is one of the most important muscles in human movement — and one of the most commonly weak. It stabilises the pelvis during single-leg activity. Weakness shows up as a dropped hip during walking, knee valgus and lower back strain. The side lying series trains it to work with the deep core, not in isolation.
Lateral core stability
Lying on one side with no surface contact under the waist requires constant activation of the lateral trunk stabilisers — the obliques, quadratus lumborum and deep multifidus. Every rep of every exercise in this series is also a lateral stability challenge that transfers directly to upright activity.
Hip adductor activation
The inner thigh lift specifically targets the hip adductors in a movement pattern almost entirely absent from conventional training. The adductors play a key role in pelvic floor function, knee stability and control of the femur during dynamic movement.
Accessible to all levels
Unlike exercises that load the spine or wrists, the side lying series is gentle on the joints. It is suitable for prenatal students who cannot lie supine after the first trimester, people with lower back sensitivity, those in rehabilitation, and beginners building a foundation.
Body awareness
Because exercises are performed on the side, the usual visual and gravitational reference points are removed. Students must develop proprioceptive awareness of where their pelvis is in space. This spatial intelligence shows up across the rest of their practice.
Where the side lying series sits in a class sequence
In classical Pilates matwork, the side lying series typically appears in the second half of class, after the supine exercises and rolling series have warmed the spine and activated the deep core. It sits naturally before the prone exercises that close the mat sequence.
Classical matwork sequence
- Warm-up and supine work (The Hundred, Roll Up, Single Leg Circles)
- Rolling series (Rolling Like a Ball, Single Leg Stretch, Double Leg Stretch)
- Spinal articulation (Spine Stretch, Saw, Open Leg Rocker)
- Side lying series — complete all exercises on first side, then second side
- Prone work (Swan, Swimming, Leg Pull)
- Closing sequence (Teaser, Seal)
Teaching the series on both sides consecutively — completing all exercises on the first side before switching — maintains class flow and allows students to notice differences between sides, which is useful self-assessment information.
Modifications and progressions
For beginners
- Reduce range of motion — smaller movements build the foundation
- Slow the tempo — removing momentum forces genuine muscular engagement
- Use a folded blanket under the lower waist for spinal support
- Begin with Leg Lifts and Inner Thigh Lifts before adding Circles and the Bicycle
For advanced students
- Add a flex-point combination at end of range in Leg Lifts
- Increase circle size progressively as control is confirmed
- Add the Passé (top foot to opposite knee) mid-exercise
- Grand Battement with a 3-count lowering to increase eccentric demand
- Remove the top hand prop — balance maintained through core activation alone
Common mistakes and how to correct them
Pelvis rocks during leg swings
Why it happens: The student is using momentum rather than muscular control.
Correction: Reduce range of motion significantly. Cue: “Keep your hips stacked like two books on a shelf — one directly on top of the other.”
Lower waist collapses to the mat
Why it happens: Lateral stabilisers are not activating sufficiently.
Correction: Place your hand under the student’s lower waist and ask them to lift away from your hand. Tactile feedback is very effective here.
Leg climbs above hip height, pelvis tilts to compensate
Why it happens: The student prioritises height over stability.
Correction: “There is no prize for height here. The prize is keeping the pelvis absolutely still. Lower the leg until you can.”
Top shoulder rolls forward
Why it happens: Insufficient thoracic extension and lack of upper body awareness.
Correction: Cue the student to open the chest toward the ceiling and draw the shoulder blades lightly together. Place your hand on their upper back and ask them to press gently into it.
Teaching notes for Pilates instructors
If you are training to become a Pilates teacher, or already teaching and refining your craft, there are a few things worth internalising about this series before you teach it.
The setup is the session. Spending extra time establishing correct alignment before the first exercise saves you from spending the entire series making corrections. A well-set student will move better, feel the work more clearly and leave class with better body awareness.
Teach precision before range. There is a strong cultural pull toward bigger, higher, faster — especially in fitness contexts. The side lying series asks for the opposite. A small, controlled leg lift with a perfectly still pelvis is doing far more than a big swinging lift with a rocking hip.
Observe from both sides. From the front you can see chest opening and shoulder position. From behind you can see if the waist is lifting and whether the hips are truly stacked. Move your sightline regularly.
Acknowledge asymmetry without pathologising it. Most students find one side noticeably more challenging. This is normal and interesting, not a problem. Noting the difference and exploring why is part of what makes Pilates an embodied practice.
Want to teach Pilates professionally?
The side lying series is one section of the full 34-exercise classical matwork repertoire taught in Zama Institute’s accredited Pilates teacher training programs. Study online, in your own time, with full instructor support.
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Nicole Gorry
Founder & Senior Yoga Teacher · Zama Institute
Nicole founded Zama Institute in 2013 and has been teaching yoga and Pilates since 2011. Zama’s Pilates programs are accredited with Physical Activity Australia and have trained hundreds of instructors across Australia and internationally.