Standing Side Leg Hold
Strengthen hips & improve balance! This standing exercise builds stability and control for functional movement.
The Standing Side Leg Hold mainly works the hip abductors (outer thighs), with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Standing Side Leg Hold Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Tensor (tensor fasciae latae)
Secondary
Long Thigh (sartorius); Obliques
Standing Side Leg Hold Variations and Alternatives
How to do the Standing Side Leg Hold
Stand up straight on one leg, with the other leg slightly off the ground for balance.
Keep your standing knee slightly bent, core engaged, and hands on your hips or extended outwards for balance.
Slowly raise the lifted leg to the side, away from your body, while keeping your toes pointing forward and not rotating your hip.
Lift your leg as high as possible without compromising form, usually no higher than just below hip level.
Hold the position at the top for a brief moment if performing an isometric exercise, or lower the leg back down slowly if performing reps.
Ensure your movements are controlled and avoid any jerky motions or using momentum.
Complete the desired number of repetitions on one leg before switching to the other leg.
If balance is a challenge, perform the exercise next to a wall or a sturdy object that you can lightly grasp for support.
Focus on maintaining good posture throughout the exercise.
This exercise enhances hip muscle strength and stability, which can be beneficial for improving overall balance and functional movements.
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Standing Side Leg Hold FAQs
What muscles does the Standing Side Leg Hold work?
The Standing Side Leg Hold mainly works the hip abductors (outer thighs), with help from the glutes & hips and core. The main muscles are the gluteus medius and tensor fasciae latae.
What equipment do you need for the Standing Side Leg Hold?
None. The Standing Side Leg Hold is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Side Leg Hold go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Side Leg Hold variations and alternatives?
Similar exercises include the Single-Leg Flexion Abduction Stretch, Balance-Board Standing Stretch, Ballerina Foot-Tap Adduction and Single-Leg Dynamic Stand.
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