PILATES MOTION ATLAS

Half-Kneeling Side Bend | Self-stretch in 3D

Half-Kneeling Side Bend: half-kneeling, side of the trunk and front of the hip. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Half-Kneeling Side Bend — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Half-kneeling · Side of the trunk and front of the hip

A self-stretch for the side of the trunk and front of the hip. Support your body and stay within a comfortable range.

Starting position

Kneel with the right knee on a cushion and the left foot forwards. Raise the right arm and place the left hand on your hip.

Movement phases

1. Set up half-kneeling

Face the pelvis forwards and lengthen your back.

2. Move forwards and lean

As you move the pelvis forwards, lean your upper body to the left.

3. Hold the stretch

Stop where you feel a stretch from the front of the right hip up the side of the trunk.

4. Return

Bring your upper body upright, then move the pelvis back.

What to check yourself

Check that you are not arching your lower back and that your upper body is not leaning forwards.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Kent Community Health NHS — Stretching exercises ↗
Calf using a wall (knee straight and bent), back of the thigh lying down and using a step, front of the thigh supported by a wall, and front of the hip in half-kneeling.

This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.

Open in 3D