Legs · Bodyweight
Pendulum Arms Side Leg Raise
How to do the pendulum arms side leg raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall and swing both arms across your body like a pendulum while lifting one leg out to the side. Let the arms swing one way as the leg raises the other, then alternate sides in a smooth rhythm to fire up the hips and shoulders.
- 1Feel your outer glute working as you lift the leg out to the side
- 2Let your arms swing freely to build rhythm
- 3Keep your standing leg strong and your core braced
Common mistakes
- Don't lean your torso to hoist the leg higher
- Avoid swinging so hard you lose your balance
- Don't let your standing knee cave inward
Muscles worked
The pendulum arms side leg raise mainly works the glutes, with the obliques, lower abs, quads, calves, front delts, side delts, adductors, and hip flexors assisting.
- GlutesPrimary
- ObliquesSupport
- Lower AbsSupport
- QuadsSupport
- CalvesSupport
- Front DeltsSupport
- Side DeltsSupport
- AdductorsSupport
- Hip FlexorsSupport
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- HamstringsMinor
- Rear DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the pendulum arms side leg raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.