Leg Swing
Improve hip mobility with Leg Swings! A simple exercise to warm-up lower body & enhance flexibility. Controlled movements for best results.
The Leg Swing mainly works the hip abductors (outer thighs) and hamstrings, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Leg Swing Muscles Worked
Primary
Hip Abductor (gluteus medius); Hamstrings
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Leg Swing Variations and Alternatives
How to do the Leg Swing
Begin by standing upright next to a stable bar or surface you can hold onto for balance. Stand close enough that you can comfortably reach and hold onto it without bending your torso too much.
Stand on one leg with your other hand on your hip for added stability and posture.
Start with the leg you're not standing on and swing it forward as high as is comfortable without straining. This is usually to about hip level or slightly higher. Keep your spine straight and avoid leaning forward or backward during the swing.
After reaching the peak of the forward swing, allow the leg to swing backward past your standing position, engaging your glutes and hamstrings. Again, maintain your posture without leaning forward or arching your back excessively.
Repeat the leg swings in a smooth and controlled motion for a set duration or number of repetitions before switching legs.
Notes:
Keep the movement controlled and avoid using momentum to swing the leg.
Keep your supporting knee slightly bent to avoid hyperextension.
This exercise helps improve hip mobility and can serve as a warm-up for lower-body workouts or athletic activities.
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Leg Swing FAQs
What muscles does the Leg Swing work?
The Leg Swing mainly works the hip abductors (outer thighs) and hamstrings, with help from the quads and core. The main muscles are the gluteus medius and hamstrings.
What equipment do you need for the Leg Swing?
None. The Leg Swing is a bodyweight exercise, so you can do it anywhere.
What workout day should the Leg Swing go on?
It belongs on leg day in a push/pull/legs routine.
What are some Leg Swing variations and alternatives?
Similar exercises include the Backward Run, Bodyweight Invisible Equipment Swing, Bodyweight Swing and Dynamic Leg Swing.
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