Standing Hand Out Cross Kick

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Extend both arms straight out to your sides at shoulder height, palms facing down.
3. Fix your gaze forward and maintain a slight bend in your standing knee for stability.

How to do it

1. Exhale as you lift your right leg in a controlled kick, bringing it across your midline toward your left hand.
2. Touch your toes to your hand (or get as close as your flexibility allows) without dropping your arm to meet the foot.
3. Inhale as you slowly lower your leg back to the starting position with control.
4. Repeat the movement with your left leg kicking toward your right hand, alternating sides for each rep.

Form checklist

• Keep your torso upright; avoid rounding your shoulders or leaning forward to reach the foot.
• Maintain straight arms at shoulder height throughout the entire set.
• Keep the kicking leg as straight as possible to maximize hip flexor and quad engagement.
• Ensure the standing foot remains planted and stable to protect the knee and ankle.

Pro tips

• Focus on the 'cross-body crunch' sensation by actively squeezing your obliques as the leg reaches its peak height.
• Control the eccentric (lowering) phase of the kick to keep the core under tension longer and prevent momentum from taking over.

Make it harder

• Increase the pace to a 'skipping' rhythm to add a cardiovascular element while maintaining core stability.
• Add light ankle weights to increase the resistance on the quadriceps and hip flexors.

Frequently asked

What muscles does the standing hand out cross kick work?

The standing hand out cross kick primarily targets the adductors, glutes, and hip flexors, and also works the abs, hamstrings, obliques, and quadriceps as secondary muscles.

What equipment do you need for the standing hand out cross kick?

The standing hand out cross kick requires no equipment — just your body weight.

Is the standing hand out cross kick good for beginners?

The standing hand out cross kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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