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Standing Leg Side Hold being performed with proper form
Standing Leg Side Hold demonstration video — proper form for the full movement.

How to do a Standing Leg Side Hold

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
284,857
Popularity Rank
326th
Difficulty
Beginner
Glutes Strength
79 mSCORE 52nd
Equipment Required
Bodyweight-only

Workouts with Standing Leg Side Hold

    Target muscles worked

    Primary Muscles
    Glutes
    Secondary Muscles
    Abs, Hamstrings, Quads, Abductors

    Instructions for Proper Form

    Standing Leg Side Hold is an isolation exercise that primarily targets the glutes and hip abductors. By raising one leg to the side and holding it there, you engage these muscles to maintain stability and balance. This exercise helps improve balance, stability, and muscle endurance. It's a great addition for anyone looking to fine-tune lower body strength and muscle control.

    1. Stand with your weight on one foot and raise your opposite leg out to the side such that your toes are pointing in front of you.
    2. Tense the muscles in your thighs, hips and glutes.
    3. Hold this position for the duration of the exercise.
    4. Maintain good posture by keeping your core engaged for stability, your shoulders back and your chest up. Keep your legs straight with a slight bend in your knees.
    5. You should feel this exercise primarily in your glutes and hips.

    Alternatives & Variations to Standing Leg Side Hold

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    1. 1. Single Leg Kickback

      Photo of Single Leg Kickback being performed
      86.2 mSCORESWAPPED 669 TIMES

      Single Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.

    2. 2. Hip Thrust

      Photo of Hip Thrust being performed
      97 mSCORESWAPPED 595 TIMES

      Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.

    3. 3. Dumbbell Hip Thrust

      Photo of Dumbbell Hip Thrust being performed
      88.1 mSCORESWAPPED 470 TIMES

      This exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

    4. 4. Dumbbell Glute Bridge

      Photo of Dumbbell Glute Bridge being performed
      69.3 mSCORESWAPPED 451 TIMES

      This exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.

    5. 5. Straight Leg Kickback

      Photo of Straight Leg Kickback being performed
      57.6 mSCORESWAPPED 359 TIMES

      Straight Leg Kickback is a bodyweight exercise that primarily targets the glutes. By extending your leg out behind you, and off the ground, you’re already engaging your glutes and hamstrings. By pulsing your leg up and down, you take your already engaged glutes, and move them through a limited range of motion. This is a great exercise for isolating the glutes.