Legs · Bodyweight
Single Leg Balance Cross Punch
How to do the single leg balance cross punch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Stand on one leg with your knee slightly bent and your core braced. Hold your balance as you punch one arm across your body toward the opposite side, then the other arm, rotating gently through your torso. Keep your standing foot rooted and stable throughout. Repeat for reps, then switch legs.
- 1Feel your standing glute and ankle working to hold you steady
- 2Rotate through your obliques as you reach each punch across
- 3Keep your core braced so your hips stay square and level
Common mistakes
- Do not let your standing knee cave inward or shift onto your toes
- Avoid rushing the punches and losing your balance
- Do not arch or twist hard through your lower back
Muscles worked
The single leg balance cross punch mainly works the glutes and obliques, with the quads, calves, lower back, upper abs, lower abs, hamstrings, and front delts assisting.
- GlutesPrimary
- ObliquesPrimary
- QuadsSupport
- CalvesSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- Front DeltsSupport
- Tibialis AnteriorMinor
Kovo programs the single leg balance cross punch 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.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.