Standing Balance Single Crossover Pendulum Leg

Muscles worked

Setup

1. Stand tall with feet hip-width apart and arms extended to the sides or hands on hips for balance.
2. Shift your weight onto the standing leg, maintaining a soft, unlocked knee.
3. Lift the working leg slightly off the floor, keeping the foot flexed and the leg straight.

How to do it

1. Inhale and swing the working leg across the front of your body in a controlled pendulum motion.
2. Exhale and swing the leg back out to the side, focusing on the contraction of the outer glute.
3. Maintain a steady, rhythmic tempo of approximately one second per swing direction without letting the foot touch the ground.

Form checklist

• Keep the torso vertical and avoid leaning to the side to compensate for the leg swing.
• Ensure the hips remain square to the front rather than rotating with the leg.
• Keep the core braced to prevent arching or rounding the lower back.
• Maintain a slight bend in the standing knee to engage the stabilizing muscles and protect the joint.

Pro tips

• Focus on the deep squeeze of the inner thigh (adductors) at the peak of the crossover phase.
• Press the big toe of your standing foot firmly into the floor to create a more stable base and improve balance.
• Minimize momentum by using muscle control to drive the swing rather than gravity.

Make it harder

• Increase the range of motion by swinging the leg higher while keeping the pelvis perfectly still.
• Perform the movement while standing on an unstable surface, such as a foam balance pad, to increase proprioceptive demand.

Frequently asked

What muscles does the standing balance single crossover pendulum leg work?

The standing balance single crossover pendulum leg primarily targets the adductors and glutes, and also works the abs, hamstrings, obliques, and quadriceps as secondary muscles.

What equipment do you need for the standing balance single crossover pendulum leg?

The standing balance single crossover pendulum leg requires no equipment — just your body weight.

Is the standing balance single crossover pendulum leg good for beginners?

Yes. The standing balance single crossover pendulum leg is a beginner-friendly movement and a strong foundation to build on.

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