Side Arm Pendulum Leg Raise
Improve balance and core strength! Side Arm Pendulum Leg Raise targets your obliques, glutes, and improves coordination. Try it now!
The Side Arm Pendulum Leg Raise mainly works the hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Side Arm Pendulum Leg Raise Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Tensor (tensor fasciae latae)
Secondary
Obliques; Abdominals (rectus abdominis)
Side Arm Pendulum Leg Raise Variations and Alternatives
How to do the Side Arm Pendulum Leg Raise
Begin by standing straight with your feet together.
Engage your core and keep your arms straight at your sides.
Shift your weight onto your left leg.
As you slowly raise your right leg out to the side, simultaneously raise your left arm out to the side until it's parallel to the floor. Keep your right arm down.
Hold this position for a moment while balancing on your standing leg.
Lower your right leg and left arm back to the starting position in a controlled manner.
Shift your weight onto your right leg.
Now, as you raise your left leg out to the side, simultaneously raise your right arm out to the side until it's parallel to the floor. Keep your left arm down.
Hold this position for a moment, maintaining your balance.
Lower your left leg and right arm back to the starting position with control.
This is one repetition. Complete the desired number of repetitions, altering the side leg raise with opposite arm lift each time.
Tips: For stability, focus on a fixed point in front of you. Keep your movements slow and controlled to work the muscles effectively and maintain balance. Remember to breathe normally throughout the exercise. You can increase the difficulty by holding each lift for a longer period or adding a small weight to the raising arm.
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Side Arm Pendulum Leg Raise FAQs
What muscles does the Side Arm Pendulum Leg Raise work?
The Side Arm Pendulum Leg Raise mainly works the hip abductors (outer thighs), with help from the core. The main muscles are the gluteus medius and tensor fasciae latae.
What equipment do you need for the Side Arm Pendulum Leg Raise?
None. The Side Arm Pendulum Leg Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Arm Pendulum Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Arm Pendulum Leg Raise variations and alternatives?
Similar exercises include the Alternating Arm Circles Leg Lift, Alternating Arm & Hamstring Lift, Back-Leg Arm Swing Raise and Hopping Pendulum.
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