Standing Balance Fist Up Side Leg Raise

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and a slight bend in your knees.
2. Raise both fists to chin height, keeping your elbows tucked close to your ribs in a defensive posture.
3. Shift your weight onto your standing leg, engaging your core and glutes to create a stable base.

How to do it

1. Exhale as you lift your working leg straight out to the side, keeping the foot flexed and toes pointing forward.
2. Lift the leg as high as possible without tilting your torso or collapsing your standing hip.
3. Inhale as you slowly lower the leg back toward the starting position using a controlled 2-second tempo.
4. Complete all repetitions on one side before switching to the other to maintain constant tension.

Form checklist

• Keep the standing knee slightly soft (not locked) to protect the joint.
• Maintain an upright torso; avoid leaning to the opposite side as the leg raises.
• Ensure the toes of the lifting foot point forward, not upward, to isolate the glute medius.
• Keep your core braced and fists high throughout the entire set.

Pro tips

• Focus on 'pushing' the heel away from the body rather than just lifting the foot to maximize glute engagement.
• Imagine a string pulling the crown of your head toward the ceiling to maintain a long, stable spine and improve balance.

Make it harder

• Add a 2-second pause at the top of the movement to maximize time under tension for the obliques.
• Perform the exercise while standing on an unstable surface, such as a foam pad, to increase the demand on the stabilizing muscles.

Frequently asked

What muscles does the standing balance fist up side leg raise work?

The standing balance fist up side leg raise primarily targets the abs, glutes, and obliques, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the standing balance fist up side leg raise?

The standing balance fist up side leg raise requires no equipment — just your body weight.

Is the standing balance fist up side leg raise good for beginners?

The standing balance fist up side leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius
• Dynamic 90 90 Hip TwistIntermediate · abs, glutes, and obliques
• Elevated Lunge T Spine RotationIntermediate · abs, glutes, hamstrings, obliques, and quadriceps
• Lunge With Internal RotationIntermediate · abs, glutes, hamstrings, obliques, and quadriceps