Legs · Bodyweight
Standing Balance Single Crossover Pendulum Leg
How to do the standing balance single crossover pendulum leg, 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 a slight bend in the knee. Swing your free leg across the front of your body and then back out to the side like a pendulum, staying tall and balanced the whole time. Keep the swings controlled, then switch legs.
- 1Feel your standing-leg glute and foot working to hold balance
- 2Keep the swing controlled and driven from the hip
- 3Brace your core so your torso stays upright and still
Common mistakes
- Don't let your standing knee cave inward
- Avoid leaning your torso to counter the swinging leg
- Don't fling the leg; keep each pass deliberate
Muscles worked
The standing balance single crossover pendulum leg mainly works the glutes, with the lower abs, obliques, quads, calves, hamstrings, external rotators, adductors, hip flexors, and tibialis anterior assisting.
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- CalvesSupport
- HamstringsSupport
- External RotatorsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
Kovo programs the standing balance single crossover pendulum leg 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
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- 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.