Standing Leg Side Hold
The Standing Leg Side Hold is an isometric bodyweight exercise designed to strengthen the hip abductors and improve single-leg balance. By holding the leg in an elevated lateral position, you target the gluteus medius while challenging core stability.
Because this is a time-based isometric exercise, the AI monitors your hold duration relative to your reported RPE to gauge true muscular endurance without the need for repetition counting. If your recovery data indicates fatigue in the lower body or lower back from previous sessions, the app can intelligently shorten the hold times to ensure you maintain hip stability without compensating. Over time, the system learns your balance thresholds and can suggest progressions like cable variations when your stability metrics plateau.
Form Cues
- Stand tall and brace your core before lifting.
- Lift your leg directly to the side with control.
- Keep your toes pointing forward, not upward.
- Squeeze the side of your glute at the top of the hold.
- Root your standing foot firmly into the ground.
- Don't lean your torso to the opposite side to lift higher.
- Don't let your toes rotate outward toward the ceiling.
- Don't hike your hip up toward your ribs.
- Don't hold your breath; maintain steady breathing.
Common Mistakes
- Leaning the upper body away from the lifting leg
- Rotating the foot externally (toes up)
- Hiking the hip rather than using the glute
- Lifting the leg too high and losing alignment
- Relying on momentum rather than muscle tension
Muscles Worked
This exercise primarily targets the gluteus medius and minimus, which are crucial for hip stability and preventing knee collapse. Secondarily, it engages the obliques and the deep core musculature to prevent the torso from tipping sideways, while the standing leg works isometrically to maintain balance.
Primary
Secondary
Get Personalized Coaching for Standing Leg Side Hold
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.