How to do a Standing Leg Side Hold
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Standing Leg Side Hold
Target muscles worked
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.
- 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.
- Tense the muscles in your thighs, hips and glutes.
- Hold this position for the duration of the exercise.
- 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.
- You should feel this exercise primarily in your glutes and hips.
Alternatives & Variations to Standing Leg Side Hold
1. Single Leg Kickback
86.2 mSCORESWAPPED 669 TIMESSingle 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. Hip Thrust
97 mSCORESWAPPED 595 TIMESHip 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. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 470 TIMESThis 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. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 451 TIMESThis 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. Straight Leg Kickback
57.6 mSCORESWAPPED 359 TIMESStraight 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.