8 reps each side · intermediate
Take care: Pad the knee, and do the side-lying side kick instead with a knee, wrist or shoulder problem.
The classical kneeling side kick: kneeling on the right knee with the right hand on the mat under the shoulder, the body leans over to the side in one long line; the left hand rests behind the head with the elbow to the ceiling and the left leg reaches out at hip height. The top leg kicks forward with the foot flexed and sweeps back with the toes pointed, while the trunk stays still; then the other side.
Bodyweight: no weights. Joint demand below is your own body's weight in this position.
Faults grow with knee bend and apply to lifts standing on the floor. The fault check flags a knee caving more than 10° inside the line of the toes and a load split beyond 60/40. Knee cave shows best in the front camera.
Femur changes keep standing height fixed by shortening or lengthening the torso. Longer femurs force more forward lean in any squat.
8 slow, controlled reps on each side. Pilates is practised for control, balance and mobility, never to failure, so this does not change with your limits.
Level: intermediate. One round counts like light conditioning work: 45 legs points, 12 push points, 37 core points.
Gluteus medius and minimus (holding the leg up), hip flexors (kicking forward), gluteus maximus and hamstrings (sweeping back), obliques and quadratus lumborum (holding the side), deltoids and serratus anterior (the supporting arm).
One 3D skeleton drives both views. Segment lengths and widths are Winter's anthropometric ratios of height; segment masses and centre-of-mass positions follow Dempster's data. For free-standing lifts the whole-body angle is found numerically so the combined centre of mass of lifter and load sits over the middle of the foot. Arms and legs use two-link inverse kinematics with a pole direction. Rep timing follows a minimum-jerk profile.
Balance is quasi-static, so ballistic lifts are shown slowed down. Cable pull and pad support forces are not modelled. The spine is one rigid segment and joints have no range-of-motion limits or muscle forces.