Bodyweight Invisible Equipment Swing
Swing into shape! This bodyweight move targets your core, glutes, and hips for a full-body burn. No equipment needed!
The Bodyweight Invisible Equipment Swing is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Bodyweight Invisible Equipment Swing Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Bodyweight Invisible Equipment Swing Variations and Alternatives
How to do the Bodyweight Invisible Equipment Swing
Bodyweight Invisible Equipment Swing Hips
Positioning:
Stand with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
Engage your core by tightening your abdominal muscles.
Movement:
Slightly bend your knees and lower your hips back as if sitting into a chair, keeping your chest up and back straight.
Swing your hips backward while maintaining a neutral spine. Allow your arms to swing forward naturally as you bend into a squat.
Hold the bottom position briefly, feeling the stretch in your hips and lower body.
Push through your heels and engage your glutes to stand back up, swinging your arms back down to your sides.
Repeat the movement for a set number of repetitions, focusing on maintaining controlled movements and good form throughout.
Tips:
Make sure your knees don’t extend past your toes as you squat down.
Keep your weight balanced on your heels to protect your knees.
Breathe out as you squat and breathe in as you return to standing.
Bodyweight Invisible Equipment Swing FAQs
What muscles does the Bodyweight Invisible Equipment Swing work?
The Bodyweight Invisible Equipment Swing mainly works the glutes & hips and quads, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Bodyweight Invisible Equipment Swing?
None. The Bodyweight Invisible Equipment Swing is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Invisible Equipment Swing a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Invisible Equipment Swing go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Invisible Equipment Swing variations and alternatives?
Similar exercises include the Bodyweight Swing, Swing & Hop, Arm Swing Butt-Kick and Leg Swing.
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