Side Step Overhead Swing Side Leg Raise

Muscles worked

Setup

1. Stand sideways next to a step or low platform with your feet hip-width apart.
2. Keep your chest upright, core braced, and arms hanging naturally at your sides.
3. Ensure you have sufficient clearance to your side for the leg raise and above you for the arm swing.

How to do it

1. Step your inside foot firmly onto the center of the step, pushing through the heel to elevate your body.
2. As you rise, swing both arms in a wide, controlled arc overhead while simultaneously lifting your outside leg straight out to the side.
3. Exhale during the upward movement, reaching peak contraction in the glutes and shoulders at the top of the step.
4. Inhale as you controlledly lower the leg and step back down to the starting position, then switch sides or repeat for reps.

Form checklist

• Keep the standing leg slightly bent at the knee to maintain joint stability.
• Avoid leaning your torso excessively to the opposite side during the lateral leg raise.
• Keep your toes pointed forward rather than upward on the leg raise to isolate the glute medius.
• Maintain a tight core to prevent arching your lower back as your arms reach overhead.

Pro tips

• Focus on 'growing tall' at the top of the movement to maximize the stretch and contraction of the obliques.
• Squeeze your shoulder blades together at the peak of the overhead swing to fully engage the trapezius and upper back muscles.
• Pause for a half-second at the top of the leg raise to challenge your balance and mind-muscle connection.

Make it harder

• Hold a light pair of dumbbells or a medicine ball to increase the resistance on the deltoids and core.
• Increase the height of the step to demand more power from the quadriceps and glutes during the initial step-up.

Frequently asked

What muscles does the side step overhead swing side leg raise work?

The side step overhead swing side leg raise primarily targets the abs, glutes, obliques, and quadriceps, and also works the hip flexors and serratus anterior as secondary muscles.

What equipment do you need for the side step overhead swing side leg raise?

The side step overhead swing side leg raise uses step and body weight.

Is the side step overhead swing side leg raise good for beginners?

The side step overhead swing side leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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