About this exercise
A standing plyometric drill that combines an outward arm reach with a cross-body kick, demanding balance, hip mobility, and core rotational control. Alternating sides creates a rhythmic, coordination-based conditioning movement.
Standing Hand Out Cross Kick
Step by step instructions, muscle activation and variants for the Standing Hand Out Cross Kick.
EasyCoreObliques
How to Perform
- Stand tall with feet hip-width apart and arms relaxed at your sides
- Shift your weight onto one foot and extend the opposite arm straight out to the side
- Simultaneously kick the free leg across your body toward the extended hand
- Return the leg and arm to the starting position with control
- Alternate sides, extending the other arm while cross-kicking with the other leg
- Keep your standing knee slightly soft to maintain balance
- Brace your core and rotate through your torso to guide the cross kick
- Maintain an upright posture throughout the movement
Muscle Activation
Primary
CoreObliques
Secondary
GlutesQuadriceps
About the Standing Hand Out Cross Kick
The Standing Hand Out Cross Kick is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
