Standing Sagittal Leg Swing
The Standing Sagittal Leg Swing mainly works the glutes & hips and core, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Standing Sagittal Leg Swing Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Hamstrings
How to do the Standing Sagittal Leg Swing
Setup and Positioning
Stand tall with your feet shoulder-width apart.
Ensure you have enough space in front of and behind you for the full range of motion.
Gently hold onto a wall or sturdy object for balance if necessary.
Movement
Keeping your core engaged and torso upright, shift your weight onto one leg.
Simultaneously begin to swing your free leg forward up to a comfortable height, while engaging the hip flexor.
After reaching the top of the forward swing, guide the leg back down, allowing it to swing past your standing leg and as far back as is comfortably possible, engaging the glute and hamstring.
Maintain a controlled, fluid, and rhythmic motion throughout the entire swing.
Avoid leaning your torso excessively forward or backward to compensate for the leg movement.
Perform the desired number of repetitions on one side before switching to the other.
Standing Sagittal Leg Swing FAQs
What muscles does the Standing Sagittal Leg Swing work?
The Standing Sagittal Leg Swing mainly works the glutes & hips and core, with help from the hamstrings. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Standing Sagittal Leg Swing?
None. The Standing Sagittal Leg Swing is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.