Standing Arm and Leg Reach

Core, Glutes, DeltsBodyweight

Build core stability, glute strength, and shoulder control with minimal spine load. This standing bodyweight exercise improves overall balance and coordination.

How to do it

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

2Shift your weight to one leg while bracing your core and keeping your chest up.

3Simultaneously reach one arm overhead and kick the opposite leg straight back and up.

4Pause at the top for a second, forming a straight line from fingertip to toe.

5Lower under control and repeat on the opposite side.

Common mistakes

Arching your lower back as you reach, losing core engagement.

Rotating your hips to the side instead of keeping them square to the front.

Rushing through reps without establishing balance at full extension.

Breathing

Exhale as you extend your arm and leg; inhale as you return to the start.

Make it harder or easier

Lift your arm only to shoulder height or keep your back toes lightly touching the floor to scale down. To progress, hold the top stretch for 2–3 seconds.

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.