Standing Contralateral Reach

Glutes, Lower Back, CoreBodyweight

A standing balance and mobility drill reaching opposite arm and leg in opposing directions. It builds core strength, glute power, and back extension while improving cross-body coordination.

How to do it

1Stand tall with feet hip-width apart and arms at your sides.

2Shift your weight to one leg, keeping a soft bend in the knee for balance.

3Hinge forward at the hips while reaching one leg straight back and the opposite arm straight overhead.

4Create a straight line from your reaching fingers to your back foot.

5Smoothly return to the start position and repeat.

Common mistakes

Opening up or twisting the hips toward the lifted leg, throwing off balance and glute activation.

Arching excessively through the lower back as the arm goes overhead.

Letting the standing knee collapse inward.

Breathing

Inhale in the standing start position, exhale as you reach out.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.