Overhead Side-Step Swing with Side Leg Raise
Improve coordination & stability with this dynamic move! Side-step & swing your way to better fitness.
The Overhead Side-Step Swing with Side Leg Raise is a compound exercise that mainly works the hip abductors (outer thighs) and shoulders, with help from the core and glutes & hips. No equipment needed: it uses just your bodyweight.
Overhead Side-Step Swing with Side Leg Raise Muscles Worked
Primary
Hip Abductor (gluteus medius); Side Shoulder (lateral deltoid)
Secondary
Abdominals (rectus abdominis); Long Thigh (sartorius)
Overhead Side-Step Swing with Side Leg Raise Variations and Alternatives
How to do the Overhead Side-Step Swing with Side Leg Raise
Starting Position:
Stand upright with your feet shoulder-width apart.
Place your hands on your hips or let them hang relaxed by your sides.
Side Step:
Step to the right with your right foot, allowing your left foot to follow to bring your feet back together.
As you step, keep your knees slightly bent and maintain an upright posture.
Overhead Swing:
As you step to the right, raise your arms overhead. Your arms should be straight and fully extended.
Make sure your wrists are aligned with your shoulders.
Side Leg Raise:
After completing the step to the right, lift your left leg up to the side, keeping it straight.
Aim to raise your leg as high as comfortable while maintaining balance.
Return to Start:
Lower your left leg and return your arms to the starting position.
Bring your feet back together, then step to the left and repeat the same movements: overhead swing and leg raise with your right leg.
Repetitions:
Perform 10-15 repetitions on each side.
Focus on smooth, controlled movements to enhance coordination and stability.
Breathing:
Inhale as you step and raise your arms.
Exhale as you lower your arms and legs back to the starting position.
Tips:
Keep your core engaged throughout the exercise to maintain balance.
Focus on good form over speed to prevent injury.
If you feel comfortable, gradually increase the height of your leg raise.
Overhead Side-Step Swing with Side Leg Raise FAQs
What muscles does the Overhead Side-Step Swing with Side Leg Raise work?
The Overhead Side-Step Swing with Side Leg Raise mainly works the hip abductors (outer thighs) and shoulders, with help from the core and glutes & hips. The main muscles are the gluteus medius and lateral deltoid.
What equipment do you need for the Overhead Side-Step Swing with Side Leg Raise?
None. The Overhead Side-Step Swing with Side Leg Raise is a bodyweight exercise, so you can do it anywhere.
Is the Overhead Side-Step Swing with Side Leg Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Overhead Side-Step Swing with Side Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Overhead Side-Step Swing with Side Leg Raise variations and alternatives?
Similar exercises include the Alternating Forward-Step with Arm Swing, Back-Leg Arm Swing Raise, Arm Side-Step Swing and Arms-Up Side-Step Rotational.
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