Standing Single-Leg Rotate Kick
Improve balance & coordination! This single-leg kick targets your core, legs, and stability. A challenging and effective exercise.
The Standing Single-Leg Rotate Kick mainly works the core, with help from the hip adductors (inner thighs) and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Standing Single-Leg Rotate Kick Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Adductors; Hip Abductor (gluteus medius)
Standing Single-Leg Rotate Kick Variations and Alternatives
How to do the Standing Single-Leg Rotate Kick
Standing Single Leg Kick and Rotate
Positioning
Stand with your feet hip-width apart.
Engage your core and maintain a straight posture.
Begin with your arms extended out to the sides, parallel to the ground, for balance.
Movement
Shift your weight onto your left foot, lifting your right knee toward your chest.
Kick your right leg forward, extending it straight out in front of you while keeping your left leg stable.
As you bring your right leg back toward your body, rotate your torso to the right, engaging the core.
Return to the starting position, bringing your right leg back down while maintaining your balance on your left foot.
Repeat the movement for 10-15 reps, focusing on smooth, controlled motions.
Switch to the left leg, repeating the same sequence.
Tips
Keep your movements slow and controlled for stability and balance.
Focus on maintaining a neutral spine throughout the exercise.
Use your arms for balance by moving them as needed to help stabilize.
Standing Single-Leg Rotate Kick FAQs
What muscles does the Standing Single-Leg Rotate Kick work?
The Standing Single-Leg Rotate Kick mainly works the core, with help from the hip adductors (inner thighs) and hip abductors (outer thighs). The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Standing Single-Leg Rotate Kick?
None. The Standing Single-Leg Rotate Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Single-Leg Rotate Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Single-Leg Rotate Kick variations and alternatives?
Similar exercises include the Arm & Knee Lift Rotation, Front-Kick Twist, Kickstand Reach with Lateral Lean Stretch and High-Knee Oblique Twist Kick.
Training calculators
Work out the numbers behind your training before your next session.