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Single Leg Balance Cross Punch

Single Leg Balance Cross Punch

The Single Leg Balance Cross Punch is an excellent exercise that targets multiple muscle groups while challenging your balance and coordination. It is a great way to improve stability and core strength, while increasing upper body endurance and arm strength. During this exercise, you stand on one leg while simultaneously executing a cross punch motion with the opposite arm. This movement engages your core muscles, specifically the obliques, which are responsible for rotating and stabilizing your trunk. Additionally, it activates your glutes, quads, and hamstrings to maintain balance and stability on the standing leg. By incorporating the cross punch motion, you engage the muscles of your shoulders, chest, and arms. This not only enhances upper body strength but also improves muscular endurance and coordination between the upper and lower body. The Single Leg Balance Cross Punch is a low-impact exercise that can be modified to suit different fitness levels. It can be performed with bodyweight or by incorporating dumbbells or resistance bands to intensify the workout. Remember to maintain proper form and control throughout the exercise, focusing on steady breathing and maintaining a stable base of support. Including the Single Leg Balance Cross Punch in your workout routine can provide multiple benefits, including improved balance, increased core strength, enhanced upper body endurance, and improved muscular coordination. However, it is essential to progress gradually and listen to your body to avoid any potential injuries. Start with a few repetitions on each side and gradually increase as you become more comfortable and confident with the exercise.


  • Stand with your feet hip-width apart, arms relaxed by your sides.
  • Lift your left foot off the ground, bending your knee to bring your thigh parallel to the floor.
  • Extend your left arm straight out in front of you, with your palm facing down.
  • Engage your core muscles to maintain balance and stability.
  • Inhale as you cross your left arm over your body to the right side, rotating your torso slightly.
  • Exhale as you return your arm back to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • Switch sides and perform the exercise with your right foot lifted and right arm crossing over to the left side.

Tips & Tricks

  • Engage your core muscles to maintain stability throughout the exercise.
  • Focus on balancing on one leg at a time, using your hip and ankle muscles to stabilize.
  • Keep your movements controlled and controlled. Avoid jerky or sudden movements.
  • Maintain proper posture by standing tall with your shoulders back and down.
  • Visualize a straight line extending from the crown of your head down to your supporting foot.
  • Breathe deeply and exhale as you perform the cross punch to engage your core and stabilize your body.
  • Start with light weights for the cross punch, gradually increasing the resistance as you become more comfortable and stable.
  • To challenge your balance further, try performing the exercise on an unstable surface, such as a Bosu ball or foam pad.
  • If you have difficulty maintaining balance, try focusing your gaze on a fixed point in front of you.
  • Incorporate this exercise into a well-rounded workout routine that includes strength training, cardiovascular exercise, and flexibility training.

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