Exercise – Side tilt - kcmove

KINETICODE®
PILATES
CERTIFICATION

MAT EXERCISES

SIDE TILT

SIDE TILT

Intermediate

EXERCISE

FOCUS

GOALS

OBSERVATIONS

EXERCISE

STARTING POSITION

Begin in a kneeling position with the arms extended in a T position. Extend one leg laterally in external rotation. Maintain shoulder stability, a neutral pelvis, and distribute body weight over the supporting leg.

Inhale to prepare.

MOVEMENT

Exhale — Perform controlled lateral tilt of the trunk, maintaining continuous core engagement, until the hand makes light contact with the floor. Maintain axial elongation throughout the movement. Preserve optimal alignment: the spine remains neutral (no flexion or extension), the shoulders and pelvis stay stacked and squared, and body weight remains organized over the supporting side.Avoid collapsing into the supporting shoulder; maintain scapular stability. The head remains aligned with the thoracic spine, with the gaze neutral.

Inhale — Hold the lateral tilt position for 4 counts, maintaining postural control and core bracing, with body weight supported primarily on the standing leg. Avoid sinking into the supporting side or losing alignment.

Exhale — Tilt back, returning to the starting position with control, initiating the movement from the lateral core muscles. Maintain axial elongation, avoiding rotation or twisting of the pelvis and shoulders, while keeping the spine neutral and the head aligned with the thoracic spine.

Complete min. 4-8 repetitions per side.

FOCUS

Deep core stabilizers: transversus abdominis, multifidus, pelvic floor — providing segmental spinal stability and intra-abdominal pressure regulation
Global trunk stabilizers and lateral flexors: internal and external obliques, quadratus lumborum — controlling lateral flexion and preventing trunk collapse in the frontal plane
Spinal extensors: erector spinae — supporting axial elongation and resisting flexion during load transfer
Hip stabilizers (frontal plane control): gluteus medius and minimus — maintaining pelvic alignment over the supporting leg
Hip adductor–abductor synergy: adductor group and lateral hip musculature — assisting in load distribution and lower leg alignment
Scapular stabilizers: serratus anterior, lower trapezius — maintaining shoulder girdle organization and preventing collapse into the supporting arm
Cervical stabilizers: deep neck flexors and extensors — maintaining head alignment with the thoracic spine

GOALS

Develop core brace in frontal plane trunk control, with emphasis on controlled lateral flexion
Enhance segmental spinal stability and control
Improve lumbopelvic stability during unilateral weight-bearing
Train eccentric and concentric control of the lateral trunk musculature
Promote axial elongation under load, avoiding compressive strategies
Develop hip stability in the frontal plane, particularly in the supporting leg
Reinforce scapulothoracic stability
Improve neuromuscular coordination of cross-body patterns
Maintain cervical alignment and head control in relation to thoracic movement

OBSERVATIONS

Maintain body weight over the supporting leg throughout the exercise; avoid shifting or unloading the base of support
Keep the pelvis in a neutral position, ensuring stability and preventing lateral shift, rotation, or tilt
Maintain axial elongation and organized alignment during both the descent and return phases
Ensure cervical alignment remains neutral, with the head in line with the thoracic spine
Keep the arms in T position, aligned with the shoulder girdle, avoiding elevation or loss of scapular organization
Monitor scapulothoracic stability
Avoid trunk rotation or flexion/extension compensations; movement should occur purely in the frontal plane
Maintain continuous core bracing to support trunk and pelvic stability
Control both eccentric (lowering) and concentric (return) phases with precision and fluidity

CUES

“Lengthen through the crown of your head”
Keep your pelvis still and level”
“Move body side to side, not forward or twisting”
“Gaze forward or slightly down—no dropping or lifting the chin”
“Move slowly and with control—no dropping into the position”

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