Zirv Fitness
Flexibility exercise

Leg Swings (Forward/Back)

How to do it

  1. Stand beside a wall or sturdy support and hold it lightly with one hand for balance.
  2. Shift your weight onto the leg closer to the support.
  3. Swing the outside leg forward to about hip height, then back behind you, keeping the knee only slightly bent.
  4. Let the swinging motion drive from the hip, working the glutes and hamstrings through each pass.
  5. Brace the core to keep the torso upright and still as the leg swings.
  6. Move at a controlled, rhythmic tempo rather than forcing the range higher with momentum.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Barbell SquatCable Pull ThroughCable Pull-Through (Single Leg)Clean DeadliftKettlebell SwingKettlebell Swing (Alternating)
Type
Flexibility
Primary muscles
Gluteus Maximus, Biceps Femoris, Core
Measured in
Reps