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Forward and Backward Leg Swing
Bodyweight dynamic leg swings that stretch hip flexors, hamstrings, and glutes to enhance hip mobility and prepare for lower body activities; commonly used in warm-ups for flexibility and stability.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hip Flexors, Hamstrings
Secondary Muscles
Quads, Abs
Accessory Muscles
Adductors, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Hamstrings
8/10Biceps Femoris, Semitendinosus
Glutes
7/10Glute Max, Glute Medius
Quads
4/10Rectus Femoris
Abs
3/10Rectus Abdominis
Adductors
2/10Adductor Magnus
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
20-40 seconds
How to Perform
Stand tall with feet hip-width apart, holding a wall or chair for balance if needed, core engaged and posture upright.
- Engage your core to stabilize torso.
- Slightly bend the knee of your standing leg.
- Swing the opposite leg forward from the hip in a controlled pendulum motion.
- Allow the leg to swing backward past the standing leg without arching your back.
- Maintain smooth, continuous motion focusing on hip movement.
- Complete reps on one leg, then switch sides.
Coaching Tips
Form Cues
- Move from the hip
- Keep core tight
- Slight knee bend
- Control the swing
- Avoid torso rotation
- Stay balanced
Breathing
Breathe naturally and deeply, exhaling on the forward swing and inhaling on the backward swing.
Tempo
1-0-1
Range of Motion
Swing leg forward to comfortable height near belly button level without lower back arch; backward past standing leg without hyperextension.
Safety
Safety Notes
- Avoid if acute hip or back pain present
- Use support if balance issues
- Clear space to prevent collisions
- Stop if sharp pain occurs
- Do not lock knees
- Progress gradually
Spotting
No spotting needed; use wall for self-support if balance challenged.
Common Mistakes
- Swinging too fast
- Locking standing knee
- Arching lower back
- Leaning or twisting torso
- Forcing range beyond comfort
- Poor core engagement
When to Avoid
- Acute hip injury
- Lower back pain
- Balance disorders
- Recent knee surgery
Flexibility Needed
- Basic hip flexion range
- Ankle stability
- Core control
Build Up First
- Understanding of hip hinge
- Ability to stand unsupported
- Familiarity with dynamic stretches
Also known as
Front to Back Leg Swings, Pendulum Leg Swings, Hip Flexor Swings, Leg Pendulum Swings
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