Bodyweight Swing
Swing into shape! This bodyweight exercise builds strength and coordination using only your own body.
The Bodyweight 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 Swing Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Bodyweight Swing Variations and Alternatives
How to do the Bodyweight Swing
Stand with your feet slightly wider than shoulder-width apart.
Start by bending at the hips and knees, pushing your hips back while keeping your back straight, similar to the bottom position of a deadlift. Allow your arms to hang naturally in front of you.
In a forceful movement, drive through your heels, extending your hips and knees to swing your body upright. As you stand up, extend your arms out in front of you as if you were reaching for something at shoulder height.
At the top of the swing, you should be standing tall with your glutes squeezed, knees extended, and your arms extended in front of you at shoulder height.
Reverse the movement by lowering your arms and hinging at the hips to return to the starting position, maintaining a straight back throughout the movement.
Repeat the motion fluidly, swinging in and out of the bottom position while maintaining proper form. Use the momentum from your hips to drive the motion, rather than lifting with your arms.
Ensure to keep your core engaged and your back flat throughout the exercise to prevent injury and to maximize the engagement of the targeted muscle groups.
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Bodyweight Swing FAQs
What muscles does the Bodyweight Swing work?
The Bodyweight 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 Swing?
None. The Bodyweight Swing is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight 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 Swing go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Swing variations and alternatives?
Similar exercises include the Ape Traverse, Arm Swing Butt-Kick, Leg Swing and Body Throw.
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