Standing Single-Leg Balance Lift with Reverse Fly
Balance and strengthen with the Standing Single-Leg Balance Lift with Reverse Fly. Improve stability and posture in one move!
The Standing Single-Leg Balance Lift with Reverse Fly mainly works the glutes & hips and back, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Standing Single-Leg Balance Lift with Reverse Fly Muscles Worked
Primary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Upper Traps (trapezius, upper fibers)
Standing Single-Leg Balance Lift with Reverse Fly Variations and Alternatives
How to do the Standing Single-Leg Balance Lift with Reverse Fly
Starting Position:
Stand upright with your feet hip-width apart.
Engage your core to keep your body stable.
Lift One Leg:
Shift your weight onto your left leg.
Slowly lift your right leg behind you while keeping it straight. Your right foot should be flexed (toes pointing down).
Maintain a slight bend in your left knee to stabilize your stance.
Arm Movement:
As you lift your right leg, simultaneously extend your arms out to the sides at shoulder height, palms facing down. This is your reverse fly position.
Keep your shoulders relaxed and away from your ears.
Balance and Hold:
Hold this position for a count of 5-15 seconds, focusing on maintaining your balance.
Keep your torso upright and avoid leaning forward or backward.
Return to Start:
Lower your right leg back to the ground while bringing your arms back down to your sides.
Switch to the other side by shifting your weight onto your right leg and repeating the same movement with your left leg.
Repetitions:
Perform 5-10 repetitions on each side.
Tips:
If you find it difficult to balance, you can place a hand on a wall or sturdy chair for support.
Focus on a fixed point in front of you to help maintain your balance.
As you become more comfortable, increase the duration of your holds.
Standing Single-Leg Balance Lift with Reverse Fly FAQs
What muscles does the Standing Single-Leg Balance Lift with Reverse Fly work?
The Standing Single-Leg Balance Lift with Reverse Fly mainly works the glutes & hips and back, with help from the core and traps. The main muscles are the gluteus maximus and latissimus dorsi.
What equipment do you need for the Standing Single-Leg Balance Lift with Reverse Fly?
None. The Standing Single-Leg Balance Lift with Reverse Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Single-Leg Balance Lift with Reverse Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Standing Single-Leg Balance Lift with Reverse Fly variations and alternatives?
Similar exercises include the Air-Pillow Counter-Balance Skater Squat, Balance-Board Standing Stretch, Single-Leg Dynamic Stand and Forefoot Screw One-Legged Stand.
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